DAILY WOD

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



"Fran"
21-15-9

RX
Thrusters (95/65)
Pull-Ups

L1
Sub Ring rows or jumping pull-ups

ROMWOD

Notes:

And she's back.  This benchmark of benchmarks is fast and furious.  Remember, we're not chasing RX… we're chasing intensity.  This is a sprint.  You should be able to do yo...

A) 3 Rounds For Time

RX
200 M Run
15 Pull Ups
15 Burpees

B) ROMWOD

or

200 M Overhead Plate Carry

Notes:

This is a sprint.  Push the pace on the run and move as quickly as you can.  If you pass on ROMWOD, try the OH plate carry.  Start with a 10lb plate and walk 200 M w...

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) Push Press
2-2-2-2-2-2

B) 10,9,8… etc

RX
Wall Balls (20/14)
Sit Ups
Pull Ups

L2
Sub banded pull ups

L1
Sub jumping pull ups or ring rows

Notes:

Push press should be cycled, no singles.  Increase weight and build to a heavy.  On the Metcon, the goal is to go unbrok...

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) 7 Min EMOM
Deadlift x 4

B) 5 Rounds For Time (20 Min Cap)

RX
400 M Run
20 Deadlift (135/95)
10 Pull Ups

L1
Sub 200 M Run
Sub Jumping Pull Ups or Ring Rows

A) Clean and Jerk
1-1-1-1-1

B) 18 Min AMRAP:

RX
Cal Row (16/12)
40 DU's
10 Pull Ups

L2
Sub 30 Seconds of DU attempts

L1
Sub 80 Singles
Sub Ring Rows

Notes:

Clean and jerk sequence is an opportunity to try to build a heavy number with perfect form.  If you are unfamilia...

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....

Deadlift (watch the video above on what you should NOT do, always watch your form!)
3X5

Partner WOD:
AMRAP 18

9 Box Jumps
9 Shoulder To Overhead (95/65)
9 Pull-Ups

L2/L1
Sub step ups
Sub jumping pull ups or ring rows

Notes:

Deadlift can be done from rack or ground.  Do t...

A) Back Squat

L3
75% x 5
85% x 3
95% x 1+

L2
3 x 5

Partner WOD

L3
1000 M Row - Buy-in
100 Push Ups
100 Russian Swings (70/53)
100 Squats
100 Pull Ups
1000 M Row - Cash-out

L1
(Team of 3)
1000 M Row - Buy-in
100 Push Ups
100 Russian Swings (70/53)
100 Squats
100 Pull...

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