DAILY WOD

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

B) Wingman (Teams of 3)
18 Min Cap

RX

300 Double Unders
100 Deadlifts (95/65)
75 Hang Power Snatch
50 Overhead Squat
70 Toes To Bar
AMRAP Thrusters

L2
Sub Knee Raises or Knees to Elbows

L1

300 Singles
100 Deadlifts
75 Hang Power Cleans
50 Front Squats
70 Sit Ups
A...

A) Snatch Balance

RX
2-2-2-2-2

L2
Overhead Squat
2-2-2-2-2

B) Partner WOD For Time

RX
100 Double Under
60 Deadlift (155/105)
100 Double Unders
40 Power Clean
100 Double Unders
20 Power Snatch

Notes:

Snatch balance is going to help with your speed under the bar and lock...

A) Front Squat

RX
3x4

L2
3x5

B) 14 AMRAP

RX
3 Squat Clean (185/115)
15 Russian Swing (53/36)
20 Double Unders

L2
Sub 30 seconds DU attempts

L1
3 Power Cleans
15 Russian Swings
40 Singles

A) High Hang Snatch
10 EMOM

RX
High Hang Squat Snatch

L2
High Hang Power Snatch

B) For Time (20 Min Cap)
21 T2B
30 Wall Ball
100 Double Unders
15 T2B
30 Wall Ball
100 Double Unders
9 T2B
30 Wall Ball
100 Double Unders

L2
Sub Knees to Elbows or Knee raises
Sub 2 Min D...

A) For Time

RX
50 Wall Balls
30 Double Unders
10 Muscle Ups

L2
Sub 60 singles
Sub Jumping Muscle Ups

L1

Sub 60 singles
Sub pull ups or ring rows

B) ROMWOD

Notes:

It's a sprint.  Go hard bell to bell… 

Due to the 4th of July Holiday, we only have 1 class today starting at 9am.

"7/4/1776"

7 Rounds for time:

4 Power Cleans (185/135)

17 Push-Ups

then:

76 Wall Balls

then:

241 DU's

Partner Option:

Alternate movements for 7 rounds and switch movement the next round

For example, round...

A) 5-4-3-2-1 / 50-40-30-20-10
(9 Min Time Cap)

RX
Deadlift (365/255)
Double Unders

L2
Sub 30 sec DU attempts

L1
Sub 2x singles

B) ROMWOD
 

Notes:

For the complex, add weight as you go.  Any press outs or fails, go down in weight.  The deadlifts are meant to be heavy bu...

A) Clean and Jerk
1-1-1-1-1

B) 18 Min AMRAP:

RX
Cal Row (16/12)
40 DU's
10 Pull Ups

L2
Sub 30 Seconds of DU attempts

L1
Sub 80 Singles
Sub Ring Rows

Notes:

Clean and jerk sequence is an opportunity to try to build a heavy number with perfect form.  If you are unfamilia...

A) Power Clean
10 Min to find working weight for WOD


B) For Time (30 Min Cap)
10-9-8-7-6-5-4-3-2-1 / 10-20-30-40-50-60-70-80-90-100

L3
Power Clean (185/125)
Double Unders

L2
Sub 1 Min DU attempts CAP for rounds 1-5
Sub 2 Min DU attempts CAP for rounds 6-10

L1
Sub 2x...

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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