Daily WOD

/Daily WOD

June 2017

Jun 13, 2017

Front Squat: Work up to a 1RM. Rest 2:00 - 8-10 Sets Foundation: 5 x 5, adding if form permits.   For time: 21-15-9 Deadlifts (225, 155) L3: (185, 125) L2: (155, 105) L1: (135, 95) 10:00 Cap *Run 400m run after each set   Foundation: 200M   Extra Credit: Accumulate 100 Banded Pull-throughs

Jun 12, 2017

EMOM 10: ODD Minutes: 5 Sumo Deadlifts - Reset on each rep EVEN Minutes: 3  Box Jumps (30/24)   "Down Range" For time total time: 2 Rounds of: 15 Power Cleans (155, 105) 20 Front Squats (155, 105) 25 Bar Facing Burpees Rest 5:00 L3: (135, 95) L2: (115, 75) L1: (95, 65) (Burpees) *20:00 [...]

Jun 12, 2017

EMOM 10: ODD Minutes: 5 Sumo Deadlifts - Reset on each rep EVEN Minutes: 3  Box Jumps (30/24)   "Down Range" For time total time: 2 Rounds of: 15 Power Cleans (155, 105) 20 Front Squats (155, 105) 25 Bar Facing Burpees Rest 5:00 L3: (135, 95) L2: (115, 75) L1: (95, 65) (Burpees) *20:00 [...]

Jun 9, 2017

Bear complex: Power clean Front squat  Push press Back squat  Push press

Jun 8, 2017

Bench press: 3 ME sets @ 75% Superset with db bent over row Then... 10 minute amrap: 7 db man makes (50/35) 2 rope climbs 

Jun 7, 2017

Sprints Then... 5 rounds: 50 jumping jacks  15 hollow rocks 12 kb sdhp (70/53) 9 strict hspu Foundation: 4 rounds: 35 jumping jacks  12 hollow hold 8 kb sdhp 6 seated db press

Jun 6, 2017

24 minute alternating emom: 1. 4 thrusters (155/105) 2. 1 round of "Cindy" Foundation: 1. 3 thrusters 2. 3 ring rows- 6 push ups-9 squats

Jun 5, 2017

10 back squats (75%) 20 double unders 6 back squats 40 double unders  3 back squats  60 double unders *4 minute rest 10 front squats (75%) 5 Burpees  6 front squats  10 Burpees 3 front squats  15 Burpees  *2 minute rest 2 minute ME t2b

May 2017

June 2, 2017

"Horrible 100" 25 deadlift (215/175) 25 squat clean (125/85) 25 thruster (75/55) 25 overhead squats (45/35) 5 minutes rest 5 min amrap: 14 wall balls (20/14) 7 bar facing Burpees