DAILY WOD
WODs are posted the evening before. Our daily WOD may change or get modified without notice.
A) 9 Rounds For Time
9 Push Ups
6 Box Jumps
3 Deadlifts (225/155)
B) ROMWOD
OR
100 - your age burpees for time
Notes:
On the WOD, the deadlifts should be a weight you can cycle. Medium, not heavy. Avoid deficit on the pushups but move quickly. This is a sprint....
A) 3 Rounds For Time
RX
200 M Run
15 Pull Ups
15 Burpees
B) ROMWOD
or
200 M Overhead Plate Carry
Notes:
This is a sprint. Push the pace on the run and move as quickly as you can. If you pass on ROMWOD, try the OH plate carry. Start with a 10lb plate and walk 200 M w...
A) Power Snatch Complex
8 Min EMOM
RX
3 Power Snatch (Unbroken)
L2
3 Hang Power Snatch (Unbroken)
B) 15-12-9-6-3
RX
Deadlifts (225/155)
Burpees Over Bar
L1
Sub burpees or pushups
Notes:
The snatch weight should be challenging without exhausting you. Remember it's e...
A) Clean Complex
8 Min EMOM
RX
Clean DL + Hang Squat Clean + 2 Front Squat
L1
Clean DL + Hang Power Clean + 2 Front Squat
B) For Time (16 Min Cap)
RX
25 Cal Row
25 Toes 2 Bar
25 Burpees
25 KB Swings (70/53)
25 DB Thrusters (35/25)
25 Cal Row
L2
Sub Hanging Knee Rai...
A) Dumbell Snatch
7 Min EMOM
6 total, 3 each side
B) 22 Min AMRAP
RX
20 DB Power Snatch (50/35)
20 Burpees
20 Box Jump
L1
10 DB Hang Power Snatch
10 Burpees
10 Box Jumps
Notes:
Use the EMOM to find a working weight and practice transitions. On the WOD, pace yourself f...
A) Clean and Jerk Complex
7 Min EMOM
RX
Clean DL + Hang Clean + Jerk
L1
MB Clean DL + MB HP Clean + Push Press
B) 21-15-9
RX
Deadlift (225/165)
Burpees
Notes:
You can build to a heavy lift as you go. Any press outs or fails means droping the weight back down and drill...
A) Strict Press
RX
3 X 8
L2
3 X 5
B) 5 Rounds For Time
(25 Min Cap)
RX
200 M KB Goblet Carry (70/53)
20 Burpees
L1
Sub Farmer Carry
Sub 10 Burpees
Notes:
Weighted walks are critical for developing strong legs in a different way than squats. This will challenge your grip...
3 Rounds For Time (3 Min Rest in Between)
L3
200 M Row
15 KB Swing (70/53)
10 Burpees
ROMWOD
Notes:
The 3 minute rest break is done when you've completed your first round. Watch the clock and take the full 3 minutes. Do not begin round 2 early. The goal is to comple...
A) 3 Rounds For Time (10 Min Cap)
L3
10 Russian KB Swings (70/53)
10 Goblet Squats
10 Burpees
10 Sit Ups
L2/1
Scale weight
B) ROMWOD