DAILY WOD

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

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) 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) 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) 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

70% X 3

80% X 3

90% X 3+

L2

3 X 5 (SAME WEIGHT)

B) 10 ROUNDS FOR TIME:

L3

10 WALL BALLS (20/14)

15 SITUPS

L1

10 MB SQUATS

15 SITUPS

Notes:

The last set for L3 is "3 plus" which means do a minimum of 3 but as many as you can do with perfect form.  Front squat is done a...

A)  3 Rounds For Time (10 Min Cap)

L3
10 Russian KB Swings (70/53)
10 Goblet Squats
10 Burpees
10 Sit Ups

L2/1
Scale weight

B)  ROMWOD

A) 20 Min AMRAP
5 T2B
10 Hand Release Push Ups
15 Box Jumps (24/20)

L2 - Sub Knee raises

L1 - Sub Situps and Step Ups

ROMWOD

Spend a few minutes going over the hinge on the bar… many members are swinging wildly trying to do T2B or knee raises.  Pushups need to be done...

A) Snatch EMOM - 9 min
L3
4 Hang Power Snatch


L1
4 Drop Snatch


B) 5 Rounds For Time
10 Shoulder To Overhead (135/95)
12 Pullups
14 KB Lunge (53/35)
16 Sit Ups

L1
Sub jumping pullups and weightless lunges

* HP Snatch is unbroken using a weight they can catch. Any diffic...

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