DAILY WOD

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

"Ecod"
3 x AMRAP 4:
15 Burpee Box Jump Overs (24/20)
21 Power Cleans
27/21 Cal Row

Rest 4 Minutes Between Rounds

Round 1: 135/95
Round 2: 115/85
Round 3: 95/65

"Slap Happy"

AMRAP 5:
Buy In: 100 Double Unders
12 Front Squats (95/65)
4 Burpee Box Jump Overs (24/20) 

Rest 5 Minutes 

AMRAP 5:
Buy In: 100 Double Unders
8 Front Squats (115/80)
4 Burpee Box Jump Overs (24/20) 

Rest 5 Minutes 

AMRAP 5:
Buy In: 100 Double Unders
4 Front Sq...

“Doce”
AMRAP 4:
27/21 Calorie Row
21 Power Cleans (135/95)
15 Burpee Box Jump Overs (24/20)

Rest 4 Minutes

AMRAP 4:
27/21 Calorie Row
21 Power Cleans (115/80)
15 Burpee Box Jump Overs (24/20)

Rest 4 Minutes

AMRAP 4:
27/21 Calorie Row
21 Power Cleans (95/65)
15 Burp...

"Rugrats"
On the 4:00 x 5 Rounds:
9 Burpee Box Jump Overs (24/20)
15 Dumbbell Front Squats (50's/35's)
15/12 Calorie Row

Score is Slowest Round

Notes:

In this triplet workout, athletes will work to get through the three movements listed quickly, resting until the next 5...

"Triple Double - Part 1"

AMRAP 5: 
Buy-In: 100 Double Unders


Immediately Into…


12 Power Snatches (75/55) 
4 Burpee Box Jump Overs (24/20) 

Rest 5 Minutes

Scale Options:
50 DU's
200 Singles
Hang Power Snatch

L1
100 Singles
Hang Muscle Snatches
Burpees 

"Triple Double - Part...

"Inside Out"

For Time:
800 Meter Run
21 Power Cleans (155/105)
400 Meter MedBall Run
21 Burpee Box Jump Overs (24/20)

L2
Scale Options:
400 M Run
Hang Power Cleans
200 M MB Run
Box Jump Overs
15 instead of 21

L1
400 M Run
21 Hang MB Cleans
200 M MB Run
21 Burpees

Not...

“Doce”
AMRAP 4:
27/21 Calorie Row
21 Power Cleans (135/95)
15 Burpee Box Jump Overs (24/20)

rest 4 minutes

AMRAP 4:
27/21 Calorie Row
21 Power Cleans (115/80)
15 Burpee Box Jump Overs (24/20)

rest 4 minutes

AMRAP 4:
27/21 Calorie Row
21 Power Cleans (95/65)
15 Burp...

“Power Outage”
AMRAP 5:
Buy-In: 100 Double Unders
12 Power Cleans (115/80)
4 Burpee Box Jump Overs (24/20)

rest 5 minutes

AMRAP 5:
Buy-In: 100 Double Unders
8 Power Cleans (135/95)
4 Burpee Box Jump Overs (24/20)

rest 5 minutes

AMRAP 5:
Buy-In: 100 Double Unders
4...

Power Snatch
Build to Heavy Set of 2

“Fast Lane”
For Time:
20 Burpee Box Jump Overs (24/20)
30 Power Snatches (75/55)
40 Overhead Squats (75/55)
35/25 Calorie Row

L2
Sub Box Jump Overs
Option for 800 M Run

L1
Sub 3 x 5 Hang Snatch High Pull
or
Build to Heavy Set of 2...

“Slap Happy”
AMRAP 5:
Buy In: 100 Double Unders
12 Front Squats (95/65)
4 Burpee Box Jump Overs (24/20)

rest 5 Minutes

AMRAP 5:
Buy In: 100 Double Unders
8 Front Squats (115/80)
4 Burpee Box Jump Overs (24/20)

rest 5 Minutes

AMRAP 5:
Buy In: 100 Double Unders
4 Fro...

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