DAILY WOD

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

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...

A) Back Squat

65% x 5
75% x 5
85% x 5+

L2
3 x 5

B) 12 Min AMRAP

L3
12 Wall Ball (20/14)
6 Deadlifts (275/195)

L1
Sub MB Front Squats for WB

Notes:

Back squats are based off 90% of 1RM.  Deadlifts are meant to be heavy but perfect form.  It should be a weight you canno...

A) Back Squat
L3 - Based on 90% of 1RM
70% x 3
80% x 3
90% x 3+

L2 - 3x5
Build to heavy set and record


B) 12 Min AMRAP

5 Ring Dips
10 Goblet Squat (53/35)
15 KB Swings (53/35)
20 Cal Row

L2
Sub bar dips for rings

L1
Sub pushups for dips
Sub 10 Cal Row for 20 Cal ro...

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