DAILY WOD

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

“Fight Gone Bad”
3 Rounds
1:00 at each station:
Wall Balls (20/14)
Sumo Deadlift High Pulls (75/55)
Box Jumps (20″)
Push Press (75/55)
Calorie Row


Rest

Notes:

While there is often a lot of strategy put into wods, today we are looking for a balance between constantly movi...

A) High Hang Snatch
10 EMOM

RX
High Hang Squat Snatch

L2
High Hang Power Snatch

B) For Time (20 Min Cap)
21 T2B
30 Wall Ball
100 Double Unders
15 T2B
30 Wall Ball
100 Double Unders
9 T2B
30 Wall Ball
100 Double Unders

L2
Sub Knees to Elbows or Knee raises
Sub 2 Min D...

A) For Time

RX
50 Wall Balls
30 Double Unders
10 Muscle Ups

L2
Sub 60 singles
Sub Jumping Muscle Ups

L1

Sub 60 singles
Sub pull ups or ring rows

B) ROMWOD

Notes:

It's a sprint.  Go hard bell to bell… 

Due to the 4th of July Holiday, we only have 1 class today starting at 9am.

"7/4/1776"

7 Rounds for time:

4 Power Cleans (185/135)

17 Push-Ups

then:

76 Wall Balls

then:

241 DU's

Partner Option:

Alternate movements for 7 rounds and switch movement the next round

For example, round...

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...

7 Rounds For Time
15 Wall Balls (20/14)
10 C2B Pull Ups
5 Power Cleans (185/135)

L2
Sub jumping C2B

L1
Sub Jumping Pullups and Med Ball Power Clean

*Barbell should be heavy and done in singles. Try to do Wall Balls unbroken. If form is off, scale weight or go to MB Pc...

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