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) 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) 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...

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....

A)  Jerks  
Every 2 Minutes / 7 Rounds
Deadlift + HP Clean + Jerk

B)  16 Min AMRAP, 2-4-6-8 etc

L3
Power Snatch (95/65)
Overhead Squat
Bar Facing Burpee

L2
Sub Hang Power Snatch

L1
Sub Snatch Balance and Burpees

Notes:

A) Start at 60% 1RM and increase each ro...

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