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) 12 Min AMRAP

RX
50 Double Unders
25 Squats
10 C2B Pull Ups

L2
Sub 1 Min DU Attempts or 100 Singles
Sub Pull Ups

L1
Sub 50 Singles
Sub Jumping Pull Ups

B) Bench Press

RX
3x8

L2
3x5

Notes:

This is a chance to practice pull ups under fatigue.  Pick a pull up movement...

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 (8 Min Cap)
RX
50 Double Unders
3 Squat Cleans (225/155)
50 Double Unders
2 Squat Cleans
50 Double Unders
1 Squat Clean

B)  ROMWOD
or
1 Mile MB Run for Time (14/10)

Notes:

The squat clean should be heavy.  Singles are ok.  And don't like ROMWOD?  Feel like str...

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) Snatch Complex
High Hang Snatch + Hang Snatch + Squat Snatch

B)  Every 3 Min for 6 Rounds

RX
10 OHS (115/85)
15 Russian Swing (53/36)
20 Double Unders

L2
Sub 30 Seconds DU attempts

L1
Sub back squats for OHS
Sub 50 singles

Notes:

Snatch Complex:  Everyone starts wit...

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