DAILY WOD

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

A) Barbell Strength

RX
Power Clean
(80% x 4) 5

Power/Push Jerk
(80% x 3) 5

Push Press
(80% x 4) 5

L2
4 Rounds
3 Power Cleans + 3 Jerks

Class:
Overhead Squat - Heavy Single
Snatch Balance - Heavy Single
Snatch - Heavy Single

B) "Bumblebee"
AMRAP 7

RX
EMOM 7 Wall Ba...

A) "Diane"
21-15-9

RX

Deadlifts (225/155)
Hand Stand Push Ups

L2
Sub Piked or Box Push Ups

L1
Sub Push Ups

B) Jerk Complex

RX
3 Power Clean + Jerks

L2
Power Clean + 3 Jerks

Notes:

Diane is a classic named WOD and a workout from our last competition.  The deadlift sh...

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) Back Squat
3x5

B) Partner WOD
22 Min AMRAP

RX
5 Power Clean / Jerk (155/105)
10 Pushups
15 KB Swings (53/35)
50 Air Squats

L1
5 Med Ball Power Clean and Press
10 Pushup
15 Russian Swings
50 Squats

Notes:

Partners will alternate movements (A does clean/jerks, B does p...

A) Hang Snatch

RX
2-2-2-2-2

L2
Hang Snatch + 2 Overhead Squat
5 x (1+2)

B) 15 Min AMRAP

RX
15 Wall Ball (20/14)
9 Power Cleans (135/95)
3 Ring Muscle Ups

L2
Sub Jumping Muscle Ups (Bar or Ring)
or
6 C2B Pull Ups

L1
Sub MB Cleans
Sub 6 Push Ups


 

Notes:

Work to a heav...

A)  Power Clean + Front Squat
7 Min EMOM x 2

B) Every 3 Minutes for 10 Rounds
RX
5 Power Cleans (#135/95)
5 Front Squats
200 M Run

L1
Sub MB Cleans and Front Squats for the barbell

Notes:

Use the EMOM to find a working weight for the WOD.  Score for this WOD is your slow...

A) Power Clean
10 Min to find working weight for WOD


B) For Time (30 Min Cap)
10-9-8-7-6-5-4-3-2-1 / 10-20-30-40-50-60-70-80-90-100

L3
Power Clean (185/125)
Double Unders

L2
Sub 1 Min DU attempts CAP for rounds 1-5
Sub 2 Min DU attempts CAP for rounds 6-10

L1
Sub 2x...

A) Clean Complex
Every two minutes for 8 Rounds

L3
Clean pull + High Hang Clean + Squat Clean

L2
Clean pull + 2 high hang power clean

B) 12 Min AMRAP

L3
30 Double Under
20 Squat
10 T2B

L2
Sub 10 Attempts at DU's
Sub Hanging Knees to Elbows

L1
Sub 60 Singles
Sub Sit...

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