DAILY WOD

WODs are posted the evening before. Our daily WOD may change or get modified without notice.

"Adderall"
0:00 - 10:00
1 Mile Run
Max Clean and Jerks (135/95)

10:00 - 13:00
Rest

13:00 - 20:00
800 Meter Run
Max Power Snatches (115/80)

20:00 - 23:00
Rest

23:00 - 27:00
400 Meter Run
Max Thrusters (95/65)

"BFF"
Teams of 2
AMRAP 20:
50 Wallballs (20/14)
40 Kettlebell Swings (53/35)
30/24 Calorie Row
20 Wreck Bag Over Shoulder (70/50)

Back Squat
3 sets of 6

"Underbelly"
50-35-20:
Double Unders
AbMat Sit-Ups

Directly Into...

50-35-20:
Double Unders
Air Squats

Strict Press
Build to heavy single

"Miracle-Gro"
5 Rounds:
200 Meter Run
12/9 Calorie Assault Bike
9 Strict Presses (95/65)

"Ecod"
3 x AMRAP 4:
15 Burpee Box Jump Overs (24/20)
21 Power Cleans
27/21 Cal Row

Rest 4 Minutes Between Rounds

Round 1: 135/95
Round 2: 115/85
Round 3: 95/65

Squat Snatch
Build to heavy single

"Snake Bite"
21-15-9:
Squat Snatch (95/65)
Chest to Bar Pull-Ups

"Kelly"
5 Round:
400 Meter Run
30 Box Jumps (24/20)
30 Wall Balls

"Gut Feeling"
AMRAP 16:
12 Hang Power Cleans (155/105)
21 Lateral Barbell Burpees
12 Push Jerks (155/105)
21 Toes to Bar

"Double Dare"
On the 4:00 x 5 Rounds:
25/20  Calorie Assault Bike
50 Double Unders
5 Deadlifts

*Build in Deadlift Weight*

"Workaholic"
3 Rounds:
21/15 Calorie Row
15 Chest to Bar Pull-ups

Directly Into...

3 Rounds:
21 Kettlebell Swings (53/35)
15 Thrusters (95/65)

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