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...