DAILY WOD

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

Back Squat
Heavy Set of 5



“Elbow Grease”
Alternating On the Minute x 14 (7 Rounds):
Odd – 14/10 Calorie Row
Even – :30 Seconds Max Medicine Ball Squat Cleans (20/14)

L2
Option to sub 200 M Run for Row

L1
10/7 Cal Row or 100 M Run
MB Hang Power Cleans

Notes:

The bike is...

A) E2MOM (10 min/5 sets)

Ground to Overhead
5 reps

B) For Time

RX
50 Cal Row
40 Box Jump
30 T2B
20 Burpee
10 Bar Muscle Up

L2

Sub Knee Raises or Knees to Elbows

Sub Jumping Bar Muscle Ups or C2B

or

Sub 60 Situps

L1

30 Cal Row

30 Box Step-Ups

30 Situps

20 Burpees

10 Jumping Pull-Up...

A) Back Squat / Front Squat

RX
2x2 @ 70%
then
2x2 @ 70%

L2
2x5 Back Squat
2x5 Front Squat

B) For Time
10-1
1-10

RX
Power Cleans (185/125)
Ring Dips

L2
Sub banded or bar dips

L1
Sub Pushups

Notes:

Finish both sets of back squats before starting front squats.  This sho...

A) Back Squat

RX
3-3-3

L2
5-5-5

B) 20 Min EMOM

RX
5 Power Cleans (135/85)
5 Pushups
10 Air Squats

L1
5 MB Cleans
5 Push Ups
10 Air Squats

Notes:

Your score is your slowest round.  Or, take this as a training day and don't write down a score.  Just challenge yourself!...

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) Back Squat

L3
75% x 5
85% x 3
95% x 1+

L2
3 x 5

Partner WOD

L3
1000 M Row - Buy-in
100 Push Ups
100 Russian Swings (70/53)
100 Squats
100 Pull Ups
1000 M Row - Cash-out

L1
(Team of 3)
1000 M Row - Buy-in
100 Push Ups
100 Russian Swings (70/53)
100 Squats
100 Pull...

A) Back Squat

65% x 5
75% x 5
85% x 5+

L2
3 x 5

B) 12 Min AMRAP

L3
12 Wall Ball (20/14)
6 Deadlifts (275/195)

L1
Sub MB Front Squats for WB

Notes:

Back squats are based off 90% of 1RM.  Deadlifts are meant to be heavy but perfect form.  It should be a weight you canno...

A) Back Squat
L3
70% x 3
80% x 3
90% x 3

L2
3x5

B) For Time - Alternating
50/40/30/20/10  Double Unders
10/8/6/4/2 Clean and Jerks (155/105)
L2
Sub singles and scale weight
L1
Med Ball CJ

Est Time: 15 Min

*Back squat L3 is based off Training Max (90% of 1RM). L1 build...

A) Back Squat
L3 - Based on 90% of 1RM
70% x 3
80% x 3
90% x 3+

L2 - 3x5
Build to heavy set and record


B) 12 Min AMRAP

5 Ring Dips
10 Goblet Squat (53/35)
15 KB Swings (53/35)
20 Cal Row

L2
Sub bar dips for rings

L1
Sub pushups for dips
Sub 10 Cal Row for 20 Cal ro...

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