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) 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) 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...

OHS
2x10

"Cindy"
20 Min AMRAP

L3
5 Pull Ups
10 Push Ups
15 Squats

L2
Sub ring rows or jumping pull ups

Notes:

OHS should be done for quality, not heavy.  Do 2 warmup sets at a light weight.  Cindy is a named workout… your time should be recorded in the system....

9 EMOM X 1
Snatch Complex
Power Snatch + OHS + Snatch (squat snatch)

For Time:
L3
21 Power Snatch (115/80)
21 Burpees Over Bar
15 OH Squat
15 Burpee Over Bar
9 Squat Snatches
9 Burpee Over Bar

L1
Sub burpees and hang snatch

Notes:

EMOM should be used to drill skills and...

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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