DAILY WOD

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

"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...

Squat Clean
Build to Heavy Single

followed by…

“Four Wheeler”
2 Rounds:
400 Meter Run
15/10 Calorie Row
12 Squat Cleans (115/80)

L1
Sub 200 Meter Run
Sub Power Cleans

Notes:

Priming the squat clean in “Four Wheeler” by building to a heavy squat clean to start.  The go...

“Undertow”
5 Rounds:
200 Meter Run
30 Double Unders
9 Hang Squat Cleans (115/80)

L2
Sub 30 Seconds DU attempts
or 60 singles

L1
200 M Run
60 Singles
9 Hang Power Clean

Notes:

Looking to choose a weight on the barbell that you can perform 15+ repetitions unbroken when f...

“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....

A) Weightlifting Wednesday

3-Position Clean

“Drop Dead”
4 x (:20 seconds on, :10 seconds off)
Sit-Ups
Deadlifts (155/105)
Sit-Ups
Deadlifts (155/105)

Notes:

Hey, weightlifting!  Some practice on cleans before a very fast WOD.  Short bursts with short rest works a very...

A)  Power Clean + Front Squat
7 Min EMOM x 2

B) Every 3 Minutes for 10 Rounds
RX
5 Power Cleans (#135/95)
5 Front Squats
200 M Run

L1
Sub MB Cleans and Front Squats for the barbell

Notes:

Use the EMOM to find a working weight for the WOD.  Score for this WOD is your slow...

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