DAILY WOD

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

“Fight Gone Bad”
3 Rounds
1:00 at each station:
Wall Balls (20/14)
Sumo Deadlift High Pulls (75/55)
Box Jumps (20″)
Push Press (75/55)
Calorie Row


Rest

Notes:

While there is often a lot of strategy put into wods, today we are looking for a balance between constantly movi...

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) Row Clinic

3 x :30 on the straps
3 x :30 in the straps

B) "Boat Race"
3 Rounds for Time, Rest 3 Min in Between

RX
500 m Row
400 m Run

L1
250 m Row
200 m Run

A) 10-1

RX
Front Squat (115/85)
KB Swings (53/35)

L1
Sub Russian Swings

B) ROMWOD

or

Row 1000m, 750m, 500m, 250m

 

Notes:

This is light and fast.  Pick a weight you can do unbroken and quickly.  If you don't ROMWOD, take a rower outside and test you splits.  Rest 90 s...

A) 21-15-9

RX
Cal Row
Thruster (75/55)
Sit Ups

B) ROMWOD

Notes:

Use a weight you can do unboken on the thrusters for at least the 21.  This is a sprint.  Focus on the intent of the workout, not the RX weight.  

A) E2MOM (10 min/5 sets)

Ground to Overhead
5 reps

B) For Time

RX
50 Cal Row
40 Box Jump
30 T2B
20 Burpee
10 Bar Muscle Up

L2

Sub Knee Raises or Knees to Elbows

Sub Jumping Bar Muscle Ups or C2B

or

Sub 60 Situps

L1

30 Cal Row

30 Box Step-Ups

30 Situps

20 Burpees

10 Jumping Pull-Up...

A) Clean Complex
8 Min EMOM

RX
Clean DL + Hang Squat Clean + 2 Front Squat

L1
Clean DL + Hang Power Clean + 2 Front Squat

B)  For Time (16 Min Cap)

RX
25 Cal Row
25 Toes 2 Bar
25 Burpees
25 KB Swings (70/53)
25 DB Thrusters (35/25)
25 Cal Row

L2
Sub Hanging Knee Rai...

A) Front Squat

RX
3x8

L2
3x5

B) For Time
(12 Min Cap)

RX
50 Cal Row Buy In
40-30-20-10
Air Squats
Sit Ups

L1
30 Cal Row Buy In
30-20-10
Air Squats
Sit Ups

Notes:

These aren't technically difficult movements but they are taxing.  It's a good amount of volume so manage...

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) 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...

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