DAILY WOD

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

A) "Diane"
21-15-9

RX

Deadlifts (225/155)
Hand Stand Push Ups

L2
Sub Piked or Box Push Ups

L1
Sub Push Ups

B) Jerk Complex

RX
3 Power Clean + Jerks

L2
Power Clean + 3 Jerks

Notes:

Diane is a classic named WOD and a workout from our last competition.  The deadlift sh...

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) Deadlift
3x4

L2

3X5

B) 4 Rounds

(12min. Cap)

RX
12 Push Press (95/65)
9 Bar Facing Burpees (no lateral)
6 C2B Pull-Up

L2

Sub Jumping Chest to Bar or Pull-Up

L1

Sub Jumping Pull-Up

Notes:

Challenge yourself on the weight for the push press and the pull up.  Find something tha...

A) Deadlift
(10 Min Cap)

RX
5x3 @ 70%

L2
3x5

B) 15-13-11-9-7-6-3-1

Burpee Box Jump

Russian KB Swing (70/53)

Notes:

Lateral burpees are fine. Go fast and unbroken.

A) Deadlift

RX
3x3 @ 70%

L2
3x5

B) 14 Min AMRAP

RX
5 Power Snatch (95/75)
10 Overhead Squat
20 Situps

L1
Sub High Hang Power Snatch

Notes:

RX Deadlift is for people who know their 1RM.  70% of your training max.  L2 is building to a workable 5 rep max.  For the WOD, u...

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) Snatch Complex
Every 90 Seconds for 7 Rounds

Rx
Snatch Pull + Snatch
70%-75%-80%-85%-90%-80%-70%

L2
Snatch pull + power snatch
add weight as needed B) For Time

RX
10 Power Snatch (135/95)
15 Thrusters
30 Deadlift
15 Thruster
10 Power Snatch

L1
10 Hang Power Snat...

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...

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...

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