DAILY WOD

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

A) 12 Min AMRAP

RX
50 Double Unders
25 Squats
10 C2B Pull Ups

L2
Sub 1 Min DU Attempts or 100 Singles
Sub Pull Ups

L1
Sub 50 Singles
Sub Jumping Pull Ups

B) Bench Press

RX
3x8

L2
3x5

Notes:

This is a chance to practice pull ups under fatigue.  Pick a pull up movement...

A) Deadlift

RX
3x3 @ 70%

L2
3x5

B) 14 Min AMRAP

RX
5 Power Snatch (95/75)
10 Overhead Squat
20 Situps

L1
Sub High Hang Power Snatch

Notes:

RX Deadlift is for people who know their 1RM.  70% of your training max.  L2 is building to a workable 5 rep max.  For the WOD, u...

A) Bench Press

RX
3-3-3

L2
5-5-5

B)  12 Min AMRAP

RX
15 Front Squats (95/65)
15 Push Press
15 Pull Ups

L2
Sub Jumping Pull Ups

L1
Sub Med Ball Front Squats
and Push Press
Sub Ring Rows or Banded PU's

Notes:

The WOD is meant to be done unbroken at least for the first...

A) Back Squat
3x5

B) Partner WOD
22 Min AMRAP

RX
5 Power Clean / Jerk (155/105)
10 Pushups
15 KB Swings (53/35)
50 Air Squats

L1
5 Med Ball Power Clean and Press
10 Pushup
15 Russian Swings
50 Squats

Notes:

Partners will alternate movements (A does clean/jerks, B does p...

A) Back Squat
3x5

B) 12 Min AMRAP
RX
9 Hang To Overhead (115/85)
9 Bar Facing Burpees

L2
Scale Weight

L1
6 Hang To Overhead
6 Burpees

Notes:

Use the same weight for all 3 sets of the back squat.  Warm up and pick a weight you're confident you can move for all three sets...

A) 10 AMRAP
RX
24 Double Unders
16 Sit Ups
8 Burpees

L2
Sub 30 Seconds DU Attempts

L1
Sub 48 Singles

B) ROMWOD

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