DAILY WOD
WODs are posted the evening before. Our daily WOD may change or get modified without notice.
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....
Push Press
5-5-5
For Time
L3
50 DU's
21 Power Clean (135/95)
50 DU
21 Jerks
50 DU
21 Clean (Full)
L1
Sub MB for bar
Notes:
Push press can be done from the rack or ground. Do two warm up sets of 5. Increase weight on each set, building to a heavy 5 rep max....
WOD:
"Grace"
Level 3:
For time:
30 Clean & Jerks (135/95)
Level 2:
For time:
30 Clean & Jerks
Level 1:
For time:
30 Medball Clean & Jerks
(7mins. Time Cap)
ROMWOD
Inland Valley Strength
Snatch 1 @90%
Snatch + 2 OH Squat (5secs. pause at bottom)
2 X 1 @70%
4 X 3 Push Press + Push Jerk @...
WOD:
30 Minute time cap:
"Jackie"
Level 1:
1000M Row
50 Thrusters (45#/45#)
30 Pullups
Level 2:
1000M Row
50 Thrusters
30 Jumping Pullups
Level 1:
500M Row
50 Air Squats
30 Ring Rows
THEN:
"Karabel"
Level 3:
10 Rounds for time:
3 Snatch (135#/95#)
15 Wall Balls (20#/14#)
Level 2:
10 Roun...
Strength:
Press 3 X 5 @ 85% of 1RM
*If you don't have your 1 Rep Max, do:
1-1-1-1-1 (Increase weight each set. You are looking for your 1RM)
WOD:
12 Minute AMRAP:
Level 3:
15 Kettlebell Swings (53/36)
50' Bear Crawl
15 Pushups
50' Bear Crawl
Level 2:
15 Kettlebell Swings
50' Bear...
Skill/Strength:
Double Unders
15 Minute Max
WOD:
3 Rounds for Time:
Level 3:
25 Wallballs (20/14)
50 Double Unders
15 Toes to Bar
Level 2:
25 Wallballs
150 Singles
15 Knee Tucks
Level 1:
25 Goblet Squats
150 Singles
15 AbMat Situps
Inland Valley Strength
7 Mins. EMOM:
Power Clean 3 @70%...
Strength:
Deadlift 3 X 5 @ 85%
*If you have not established your 1 Rep Max, do:
1-1-1-1-1 (Increase weight each round. You are looking for your 1RM)
WOD:
For Time:
Level 3:
1000 M Row Buy-In
5-4-3-2-1
Burpees
Curtis P's (95/65)
800 M Run Cash-Out
Level 2:
1000 M Row Buy-In
5-4-3-2-...
WOD:
For Time:
(6 Minute Time Cap)
Level 3:
64 Pullups
8 Overhead Squats (135/95)
Level 2:
64 Jumping Pullups
8 Overhead Squats
Level 1:
49 Ring Rows
7 Goblet Squats
ROMWOD
Inland Valley Strength
Snatch 1 @90%
Snatch + 2 OH Squat (3secs. pause at bottom)
2 X 1 @70%
4 X 3 Push Press + P...
WOD:
For Time:
21 Minute Time Cap:
Level 3:
50 Double Unders
50 Box Jump Overs (24/20)
50 Wallballs (20/14)
50 Abmat Situps
50 Calorie Row
50 Pushups
Level 2:
150 Single Unders
50 Box Jump Overs
50 Wallballs
50 Abmat Situps
50 Calorie Row
50 Knee Pushups
Level 1:
150 Single Unders
50 Box...
Strength:
Bench Press 5 X 5 @ 75%
*If you have not established your 1 Rep Max, do:
1-1-1-1-1 (Increase weight each set. You are looking for your 1RM)
WOD:
20 Minute Time Cap
"Heather"
Level 3:
3 Rounds for time:
550 Meter Row
12 Deadlifts (225/155)
12 Ring Dips
Level 2:
3 Rounds f...