DAILY WOD

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

A) 10-1

RX
Front Squat (115/85)
KB Swings (53/35)

L1
Sub Russian Swings

B) ROMWOD

or

Row 1000m, 750m, 500m, 250m

 

Notes:

This is light and fast.  Pick a weight you can do unbroken and quickly.  If you don't ROMWOD, take a rower outside and test you splits.  Rest 90 s...

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) Back Squat / Front Squat

RX
2x2 @ 70%
then
2x2 @ 70%

L2
2x5 Back Squat
2x5 Front Squat

B) For Time
10-1
1-10

RX
Power Cleans (185/125)
Ring Dips

L2
Sub banded or bar dips

L1
Sub Pushups

Notes:

Finish both sets of back squats before starting front squats.  This sho...

A) Bench Press

RX
3-3-3

L2
5-5-5

B)  12 Min AMRAP

RX
15 Front Squats (95/65)
15 Push Press
15 Pull Ups

L2
Sub Jumping Pull Ups

L1
Sub Med Ball Front Squats
and Push Press
Sub Ring Rows or Banded PU's

Notes:

The WOD is meant to be done unbroken at least for the first...

A) Front Squat

RX
3x8

L2
3x5

B) For Time
(12 Min Cap)

RX
50 Cal Row Buy In
40-30-20-10
Air Squats
Sit Ups

L1
30 Cal Row Buy In
30-20-10
Air Squats
Sit Ups

Notes:

These aren't technically difficult movements but they are taxing.  It's a good amount of volume so manage...

A) Front Squat
7 Min EMOM

RX
Power Clean + 2 Front Squat

B) 5 Rounds For Time
(18 Min Time Cap)

RX
20 Double Unders
15 Burpees
20 Russians (53/35)
15 Box Jump (24/20)

L2
Sub 30 seconds DU attempts
or 40 singles

L1
Sub 20 singles
Sub box step ups

Notes:

Work up to a ch...

A) Front Squat
3x5

B) "Jackie"

(12 Min Cap)

RX
1000 M Row
50 Thrusters (45/35)
30 Pull Ups

L1
500 M Row
25 MB Thrusters
15 Ring Rows

Notes:

"Jackie" is a Benchmark.  Go hard and then write down your time.  

A) FRONT SQUAT

70% X 3

80% X 3

90% X 3+

L2

3 X 5 (SAME WEIGHT)

B) 10 ROUNDS FOR TIME:

L3

10 WALL BALLS (20/14)

15 SITUPS

L1

10 MB SQUATS

15 SITUPS

Notes:

The last set for L3 is "3 plus" which means do a minimum of 3 but as many as you can do with perfect form.  Front squat is done a...

A) Front Squat
L3
75% x 5
85% x 3
95% x 1+

L2
3 x 5

B) 10 Min AMRAP
L3
10 KB Swing (70/53)
3 Bar Muscle Ups

L2
Scale jumping bar muscle up

Scale 2 jumping Pull Ups (ring rows) / 2 Pushups per MU

*Percentages are based off of TM (90% 1RM). Demonstrate jumping MU before...

A) Front Squat
L3 - #'s based on TM
70% x 3
80% x 3
90% x 3+

L1
3x5
(85% of last set week #1)


B) For Time (17 Min Cap)
60 Burpee Box Jumps
50 Cal Row
40 KB Push Press (44/26)

L1
40 Burpee Box Step Overs
20 Cal Row
20 KB Push Press

*TM is 90% of their 1RM. L1, use 85%...

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