DAILY WOD

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

"Three Stooges"
Teams of 3
For Time (30 Minute Cap):
100/70 Calorie Row
100 Box Jump Overs (24/20)
100 Power Snatches (95/65)
10 Rope Climbs (15')
100 Power Snatches (75/55)
100 Box Jump Overs (24/20)
100/70 Calorie Row

# DAILY MINDSET
**“I don’t like that man. I should...

3-Position Power Snatch
Build to heavy complex

"Hop Scotch"
5 Rounds:
10 Power Snatches (95/65)
10 Box Jump Overs (24/20)

Notes:

“No one was ever wise by chance.” – Seneca
 
Take two individuals, on a hike in the woods.
 
The first trips over a root, and after the stun,...

"Leg Work"
On the 4:00 x 5 Rounds:
9 Box Jump Overs (30"/24")
15 Dumbbell Front Squats (50's/35's)
15/12 Calorie Assault Bike

Notes:

“Kind words can be short and easy to speak, but their echoes are truly endless.” - Mother Teresa
 
The simple “thank you” could very well...

“Money Bags”
Teams of 3 (For Time | 30 Minute Cap)
800 Meter Wreck Bag Run (70/50)
75 Box Jump Overs (24/20)
50 Clean and Jerks (135/95)
15 Rope Climbs
50 Clean and Jerks (135/95)
75 Box Jump Overs (24/20)
800 Meter Wreck Bag Run (70/50)

Notes:

“I would rather die on my...

"Gut Check"

For Time (Teams of 3 | 25 Minute Cap): 
200/140 Calorie Assault Bike

Directly Into…

50 Toes to Bar 
50 Box Jump Overs (24”/20”)
50 Thrusters (95/65)
50 Toes to Bar
50 Box Jump Overs (24”/20”)
50 Thrusters (115/80)
50 Toes to Bar
50 Box Jump Overs (24”/20”) 
50...

“Destiny’s Child”
15-12-9:
Power Snatch (95/65)
Box Jump Overs (24”/20")

Directly Into…

15-12-9:
Overhead Squats (95/65)
Lateral Barbell Burpees

Notes:

“If you aren’t going all the way, why go at all?” – Joe Namath
 
The most powerful force in the world is our full com...

“Me Three”
Teams of 3
For Time (30 Minute Cap):
100 Pull-ups
100 Overhead Squats (75/55)
80 Box Jump Overs (24/20)
80 Thrusters (95/65)
60 Toes to Bar
60 Front Squats (115/80)
40 Burpee Box Jumps (24/20)
40 Clusters (135/95)

Notes:


“Rome was not built in a day.” - John...

“Dead Broke”

AMRAP 5:

Buy-In: 50/35 Calorie Row

Immediately Into…

12 Deadlifts (185/135)

8 Box Jump Overs (24/20)

Rest 5 Minutes

AMRAP 5:

Buy-In: 35/25 Calorie Row

Immediately Into…

8 Deadlifts (225/155)

8 Box Jump Overs (24/20)

Rest 5 Minutes

AMRAP 5:

Buy-In: 20/15 Calorie Row

Immed...

3-Position Power Snatch
Built to moderate complex

"Overhaul"
For Time:
50 Box Jump Overs (24/20)
40 Pull-ups
30 Power Snatches (115/80)

Deadlift
Build to heavy set of 3

"Dead Ahead"
4 Rounds:
21 Deadlifts (135/95)
15 Box Jump Overs (24/20)
9 Push Jerks (135/95)

Notes:

### GENERAL
* Deadlift focused two part workout

### DEADLIFTS
* Going heavy, but not 3RM in the strength portion
* Looking to move very...

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