DAILY WOD

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

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) Snatch
15 Minutes

RX
70% x 2
75% x 2
80% x 2
85% x 2
90% x 1 (3 sets)

L2
5x2

L1
Hang Power Snatch
5x2

B) "Nasty Girls"
3 Rounds For Time

RX
50 Air Squats
3 Ring Muscle Ups
10 Hang Power Cleans (135/95)

L2
Sub 7 Burpee C2B or
7 Burpee Pull Up

L1
30 Air Squats
7...

A) Front Squat

RX
3x4

L2
3x5

B) 14 AMRAP

RX
3 Squat Clean (185/115)
15 Russian Swing (53/36)
20 Double Unders

L2
Sub 30 seconds DU attempts

L1
3 Power Cleans
15 Russian Swings
40 Singles

A) Snatch Complex
Every 90 Seconds for 7 Rounds

Rx
Snatch Pull + Snatch
70%-75%-80%-85%-90%-80%-70%

L2
Snatch pull + power snatch
add weight as needed B) For Time

RX
10 Power Snatch (135/95)
15 Thrusters
30 Deadlift
15 Thruster
10 Power Snatch

L1
10 Hang Power Snat...

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...

A) Snatch Progression
9 Min EMOM
Snatch Deadlift + Hang Power Snatch + OH Squat

B) For Time (15 Min Cap)
21-15-9

RX
400 M Run Buy In
Hang Power Snatch (75/55)
Box Jumps
400 M Cash Out

L1
200 M Run
21-15-9
Push Jerk
Box Step Up
200 M Run

Notes:

Use a light, working weigh...

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) Drop Snatch - 9 Min EMOM
2 Reps

B) 5 Rounds For Time
L3
10 Snatch (115/75)
10 Burpee Over Bar
L1
10 Hang Power Snatch
10 Burpees

Est Time:  15-17 Min

*Drop Snatch from the rack. Two or three people per rack if needed. Burpees can be lateral jumps.

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