DAILY WOD

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

“Strict Nicole”
AMRAP 20:
400 Meter Run
Max Strict Pull-ups

L2
Sub kipping or banded
(single unbroken set)

L1
200 M Run
Ring Rows (one set)

Notes:

Knowing that the 400 meter runs cut into each round, athletes can expect to have somewhere between 6-8 attempts to accumulat...

Squat Clean
Build to Heavy Single

followed by…

“Four Wheeler”
2 Rounds:
400 Meter Run
15/10 Calorie Row
12 Squat Cleans (115/80)

L1
Sub 200 Meter Run
Sub Power Cleans

Notes:

Priming the squat clean in “Four Wheeler” by building to a heavy squat clean to start.  The go...

“Helen”
3 Rounds:
400 Meter Run
21 Kettlebell Swings (53/35)
12 Pull-Ups

L1
200 M Run
21 KB Swings
12 Ring Rows
12 Pull-ups

ROMWOD

Notes:

Another N\named WOD, another Benchmark WOD and one of the original "Nasty Girls".  Pick a weight you can do unbroken on that first se...

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