DAILY WOD

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

A) Clean and Jerk

RX
70%x2
75%x2
80%x2
85%x1
(90%/1) 3

Clean Pull
(107%/3) 4

L1
Clean and Jerk
5x2

Class:
DU, C2B, Front Squat 

B) "21-15-9 Twice"

RX
21-15-9
DB Snatch (50/35)
Cal Row
- then immediately -


21-15-9
Box Jump Over (24/20)
Pull-Ups

L1
Sub 18-12-6
Sub b...

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) 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) Clean Jerk Complex
E2MOM x 10 Min

RX
Clean DL + Hang Clean (full) + Power Jerk + Full Jerk

L2
Clean DL + Hang Clean + 2 Power Jerks

B)  21-15-9

RX
DB Thrusters (45% Body Weight)
Box Jump (24/20)
Toes To Bar

L2
Sub Knees to Elbows or Knee Raises

L1
Sub Sit Ups fo...

7 Min EMOM
Cleans x 3

"Jack"
20 Min AMRAP

RX
10 Push Press (115/85)
10 KB Swing (53/36)
10 Box Jump

L1
Sub box step ups

Notes:

"Jack" is Hero WOD.  Army Ssgt Jack Martin III died in 2009.  We honor his service and sacrific by giving a great effort in today's WOD.  Choos...

A) Clean Complex
Every two minutes for 8 Rounds

L3
Clean pull + High Hang Clean + Squat Clean

L2
Clean pull + 2 high hang power clean

B) 12 Min AMRAP

L3
30 Double Under
20 Squat
10 T2B

L2
Sub 10 Attempts at DU's
Sub Hanging Knees to Elbows

L1
Sub 60 Singles
Sub Sit...

Push Press
5-5-5

For Time

L3
50 DU's
21 Power Clean (135/95)
50 DU
21 Jerks
50 DU
21 Clean (Full)

L1
Sub MB for bar

Notes:

Push press can be done from the rack or ground.  Do two warm up sets of 5.  Increase weight on each set, building to a heavy 5 rep max....

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