DAILY WOD

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

"Crazy Stairs"
For Time:
10 Rounds of "Cindy"
50/35 Calorie Row
30 Power Snatches (115/85)

1 Round of "Cindy":
5 Pull-ups
10 Push-ups
15 Air Squats

# DAILY MINDSET
**“When doing your risk analysis, how to you measure the risk of doing nothing?”**
 
There will always be...

"Spaceship"
AMRAP 20:
200 Meter Run
20/14 Calorie Row
2 Rounds of Strict "Cindy"

Notes:

“Adversity causes some to break. For others, it breaks records.”

Adversity can really, really…. really hurt.
Let’s not create an illusion that it’s all sunshine and rainbows. It will...

“19.3”

For time:

200ft. Dumbbell Overhead Lunge (50/35)

50 Dumbbell Box Step-ups (50/35) (24"/20")

50 Strict Handstand Push-ups

200ft. Handstand Walk

10 Minute Time Cap. For scoring purposes, add 1 second for every rep not completed.

OR

“Cindy” (Benchmark)

AMRAP 20:

5 Pull-ups

10...

"Meatball"
For Time:
75 Wallballs
35/25 Calorie Assault Bike
10 Rounds of "Strict Cindy"

"Cindy": 5 Pull-Ups, 10 PUsh-Ups. 15 Air Squats

Notes:

### GENERAL
* One time through for time
* Complete all reps at one movement before advancing to the next

### WALLBALLS
* Should...

"Girl Power"
AMRAP 18:
21/15 Calorie Row
3 Rounds of "Cindy"
10 Power Snatches (115/80)

Notes:

With “Cindy” smack dab in the middle of “Girl Power”, we have a nice balance of cardio, bodyweight, and weightlifting movements. The weight on the barbell should be a load that...

"Clean House"
5 Rounds (In a 4 Minute Window):
400 Meter Run
1 Round of "Cindy"
Max Squat Cleans (135/95) in Time Remaining

2 Minutes Rest Between Rounds.

1 Round of "Cindy":
5 Pull-ups
10 Push-ups
15 Air Squats

Scale Options
200 M Run
Power Cleans

MetCon Edition
M...

"Cover Girl"

AMRAP 18: 
5 Round Buy-In:
200 Meter Run
10 Overhead Squats (95/65)

In Time Remaining:
Max Rounds "Cindy"

L2
100M Run or
7 OHS

L1
100 M Run
10 MB Front Squat


*Cindy's = 5 Ring Row, 10 Box Push-up, 15 Air Squat

Notes:

This workout begins with a longer buy-in than...

"Tread Water"

For Time:
2k Row
150 Double Unders
10 Rounds of “Cindy”

1 Round of “Cindy”: 5 Pull-ups, 10 Push-ups, 15 Air Squats

Notes:

Three stations today in this chipper workout. To avoid getting stuck in the middle, athletes can choose a variation and/or rep number...

“Cindy Got Jacked”
For Time:
5 Rounds of “Cindy”
(5 Pull-Ups, 10 Push-Ups, 15 Air Squats)
30 Overhead Squats (135/95)
1,000 Meter Row

L2
Sub jumping or banded pullups
Option 800m run for row

L1
5 Rounds of Cindy
- Box Push Ups
- Ring Rows
20 MB Front Squats
400 M Run

...

“Friend-ship”
AMRAP 20:
200 Meter Run
20/14 Calorie Row
2 Rounds of Strict “Cindy”

“Strict Cindy”: 5 Strict Pull-ups, 10 Push-ups, 15 Air Squats

L2
Modify Pull-Ups

L1
100m Run
2 Rounds of Cindy w/ Ring Rows
(no Row)

Notes:

The biggest obstacle in today’s workout will li...

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