DAILY WOD

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

Strict Press
Build to heavy single

"Miracle-Gro"
5 Rounds:
200 Meter Run
12/9 Calorie Assault Bike
9 Strict Presses (95/65)

"Double Dare"
On the 4:00 x 5 Rounds:
25/20  Calorie Assault Bike
50 Double Unders
5 Deadlifts

*Build in Deadlift Weight*

Overhead Squat
Build to heavy single

"Hot Mess"
2 Rounds:
25 Overhead Squats (115/85)
35/25 Calorie Assault Bike

"Big Bird"
AMRAP 18:
20 Dumbbell Snatches (50/35)
20/15 Calorie Assault Bike
20 Dumbbell Box Step-Ups (24"/20")
20 Pull-ups

# DAILY MINDSET
**“A hero is one that knows how to hang on for one, minute, longer.” - Norweigan Proverb**
 
Often the difference between those wh...

"Cement Truck"
Every 5 Minutes x 5 Rounds:
400 Meter Run
12/9 Calorie Assault Bike
15 Toes to Bar

# DAILY MINDSET
**“Patience is not the virtue. Discipline is.”**

Discipline is not reserved for the military for martial artists. Whereas patience is our anchor for holdin...

"Runaway Train"
Teams of 3
3 Rounds (30 Minute Cap):
400 Meter Team Run
70/50 Calorie Assault Bike

Directly Into...

21 Clean and Jerks (115/85)
21 Clean and Jerks (135/95)
21 Clean and Jerks (155/105)
21 Clean and Jerks (185/125)
21 Clean and Jerks (205/135)

# DAILY M...

"Hangnail"
AMRAP 16:
30 Dumbbell Hang Clean and Jerks (50/35)
25/18 Calorie Assault Bike
20 Lateral Barbell Burpees
15 Deadlifts (245/165)

# DAILY MINDSET
**“One can have no smaller or greater mastery, than mastery of oneself.” – Leonardo DiVinci**

Leonardi DiVinci was...

"Blockbuster"
AMRAP 5:
Buy-In: 35/25 Calorie Assault Bike
Max Rounds of "The Chief" (135/95)

Rest 5 Minutes

AMRAP 5:
Buy-In: 25/18 Calorie Assault Bike
Max Rounds of "The Chief" (155/105)

Rest 5 Minutes

AMRAP 5:
Buy-In: 15/10 Calorie Assault Bike
Max Rounds of "The...

"Ninja Turtle"
Every 4 Minutes x 5 Rounds:
3 Chest to Bar Pull-ups
6 Toes to Bar
9 Deadlifts (225/155)
12/9 Calorie Assault Bike

Notes:

**“Asking “Is this possible?” is rarely relevant. The real question is, “Is this worth doing?” - Andrew Swilinski**
 
The logical side...

"Double Header"
Buy-In:
35/25 Calorie Assault Bike

50-40-30-20-10:
Double Unders
AbMat Sit-ups

Cash-Out:
35/25 Calorie Assault Bike

Notes:

“Nothing great was ever achieved without enthusiasm.” - Ralph Waldo Emerson

There is a difference between one who is “there”, and...

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