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

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