DAILY WOD

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

Skill/Strength:

10 mins. E2MOM (5 sets):

5 Strict Pull-Ups (weighted if possible)

WOD:

For Time:

21-15-9-6-3

(20 Minute Time Cap)

Level 3:

Handstand Pushups

Front Squats (155/105)

Burpees Over the Bar

Level 2:

Piked Handstand Pushups on a Box

Front Squats

Burpess Over the Bar

Level 1...

Strength:

Back Squat 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:

(16 Minute Time Cap)

Level 3:

"Nasty Girls Version 2"

3 Rounds for Time:

50 Pistols

7 Muscle Ups

10 Hang Power Cleans (175/11...

WOD:

Level 3:

AMRAP 4 Minutes:

30 Double Unders

10 Wallballs (20/14)

Level 2:

AMRAP 4 Minutes:

30 Double Unders

10 Wallballs

Level 1:

90 Single Unders

10 Air Squats

*REST 90 sec.

AMRAP 4 Minutes:

Level 3:

10 Kettlebell Swings (53/36)

10 Goblet Squats (53/36)

Level 2:

10 Kettlebell Swing...

WOD:

4 Rounds for Time:

24 Minute Time Cap:

Level 3:

500 M Row

10 Handstand Pushups

15 Deadlifts (205/135)

Level 2:

500 M Row

10 Piked Handstand Pushups on Box

15 Deadlifts

Level 1:

250 M Row

10 Strict Dumbbell/Kettlebell Press

15 Good Mornings

Inland Valley Strength

Strength:

1 X Clea...

Strength:

Bench Press 1-1-1-1-1

Increase weight each set.

You are looking for your 1RM

WOD:

For Time:

21-15-9

Level 3:

Burpess

Toes to Bar

Level 2:

Burpees

Knee Tucks

Level 1:

Burpees

AbMat Situps

Inland Valley Strength

Strength:

E2MOM for 10mins. (5 sets):

2 X Split Jerk @80%

Superset:

A)...

Skill Work:

Rope Climbs 

15 Minute max

WOD:

15 Minute AMRAP:

Level 3:

400M Run or 500M Row

10 Burpee pull ups

8 Overhead Squats (115/75)

Level 2:

400M Run or 500M Row

10 burpee jumping pull-up

8 Overhead Squats

Level 1:

200M Run or 300M Row

10 burpee ring row

8 Goblet Squats

Inland Val...

Strength:

Back Squat 1-1-1-1-1

Increase weight each set.

You are looking for your 1RM

WOD:

Level 3:

AMRAP 10 Minutes:

30 Double Unders

15 Power Snatches (75/55)

Level 2:

AMRAP 10 Minutes:

30 Double Unders

15 Power Snatches

Level 1:

AMRAP 10 Minutes:

90 Single Unders

15 Medball Clean a...

WOD:

Level 3:

15 Minute AMRAP:

100 M Overhead Plate Carry (45/25)

10 Pullups

10 Burpees

10 Wallballs (20/14)

100 M Kettlebell Farmer Carry (53/36)

Level 2:

15 Minute AMRAP:

100 M Overhead Plate Carry 

10 Pullups

10 Burpees

10 Wallballs 

100 M Kettlebell Farmer Carry 

Level 1:

15 Minut...

Skill/Strength:

A.  3X20 Supermans

B.  3X50 Abmat Situps

WOD:

10 Minute AMRAP:

Level 3:

20 Double Unders

10 Pushups

10 Deadlifts (205/135)

Level 2:

20 Double Unders

10 Pushups (modified)

10 Deadlifts

Level 1:

60 Singles

10 Box Pushups

10 Deadlifts

Inland Valley Strength

Strength:

4 X 1 S...

WOD:

All Levels:

50 Burpees

75 Flutterkicks (4-count)

100 Pushups

150 Situps

Inland Valley Strength

Strength:

Every 2 mins. for 10 mins.:

1 Clean + 2 Jerk @80%

4 X 5 Snatch Grip Deficit Deadlift

(60% of 1RM Deadlift)

10 mins. EMOM:

Odd: 15 RKB Swings

Even: 10 Wall Balls

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