DAILY WOD

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

"Road Rash"
5 Rounds (On the 5:00):
5 Dumbbell Hang Clean and Jerk (Left Arm)
5 Dumbbell Hang Clean and Jerk (Right Arm)
10 Alternating Dumbbell Power Snatches
10 Chest to Bar Pull-ups
15/10 Calorie Row

Notes:

In this 5 round interval workout, rounds will begin on the 0:...

"Chain Reaction"
3 Rounds:
21/15 Calorie Row
21 Pull-ups

Directly Into...

3 Rounds:
9 Power Cleans (115/80)
9 Push Jerks (115/80)

Notes:

One part no weights, one part weights. Athletes will complete all three rounds of bike and pull-ups before moving to all three round...

“Double Date”
AMRAP 15:
15 Hang Power Snatches (95/65)
60 Double Unders
15 Overhead Squats (95/65)
30/21 Calorie Row

Notes:

The two barbell movement standout on paper in this higher skilled AMRAP. The loading should be something that athletes are capable of completing 21...

“Village People”
AMRAP 5
50/35 Calorie Row
AMRAP Macho Man (135/95)

rest 5:00

AMRAP 5
35/25 Calorie Row
AMRAP Macho Man (155/105)

rest 5:00

AMRAP 5
20/15 Calorie Row
AMRAP Macho Man (185/135)

“Macho Man” – 3 Power Cleans, 3 Front Squats, 3 Push Jerks

L2
Sub Cals to...

“Double Dip”
AMRAP 15
50 Double Unders
18/12 Calorie Row
15 Dumbbell Hang Squat Cleans (50/35)

L2
Sub 1 min DU attempts or
100 Singles

L1
70 Singles
15 Barbell Hang Cleans (95/65)

Notes:

DB Hang Squat Cleans isn't seen very much, but it's a great movement to practice....

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