DAILY WOD

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

Single Arm Dumbbell Strict Press
5 Sets of 8

"Surfer on Acid"
3 Rounds For Time:
400 Meter Run
21 Burpees

Weightlifting Complex
Build to a Heavy Complex:
1 Hang Power Snatch
2 Power Snatches
3 Overhead Squats

"Bartender"
AMRAP 10:
12 Deadlifts
9 Overhead Squats
6 Hang Power Snatches

Barbell: 115/85

"Thumb War"
5 Rounds:
1 Minute Wallballs (20/14)
1 Minute Hang Power Snatch (75/55)
1 Minute Bike Calories
1 Minute Rest 


            
            
...

"Tummy Time"
15-12-9-12-15:
Toes to Bar
Deadlifts (205)
Lateral Barbell Burpees

"Family Feud"
Class Divides Into 2 Teams:
AMRAP 25:
50 Meter Sled Push (95/45)
100 Meter Wreckbag Run (50/35)
200 Meter Run

"Always Remembered"


Teams of 2:


Buy-In: 2001 Meter Row


4 rounds:
9 Rope Climbs
11 Bear Complexes (135/95)


Cash-Out: 2977 Meter Row

Bear Complex:

1 Power Clean + 1 Front Squat + 1 Push Press + 1 Back Squat + 1 Back Rack Push Press

"Road Trip"
5 Rounds:
15 Kettlebell Swing (70/53)
400 Meter Run
40 Double Unders

Overhead Squat
Build to heavy single

"Hot Mess"
2 Rounds:
25 Overhead Squats (115/85)
35/25 Calorie Assault Bike

"Dead & Company"
For Time:
Buy-In: 1 Mile Run

21-15-9:
Deadlifts (225/155)
Box Jump Overs (24/20)
Toes to Bar

Cash-Out: 1 Mile Run

# DAILY MINDSET
**“I would rather die on my feet, than live on my knees.” – Emiliana Zipada**
 
What if we never reach the finish line?
W...

"Toon Squad"
Teams of 3
3 Rounds:
4 Minute Bike Calories
3 Minute Wallballs (20/14)
2 Minute Burpees

# DAILY MINDSET
**“It’s not the stress that kills us. It’s the reaction to it” - Hans Selye**
 
Frame of reference is everything.
 
The most successful in life are able...

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