DAILY WOD

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

"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...

Power Clean + Push Jerk
Build to heavy complex

“Grace”
For Time:
30 Clean and Jerks (135/95)

Notes:

“The privilege of a lifetime, is being who you are.” -Joseph Campbell
 
Beneath the surface, this quote brings two connected, but different thoughts:
 
One – to look inwa...

"Grace"

30 reps for time of:
Clean & Jerk 135/95#

"Gwen"
Clean & Jerk

15-12- and 9 reps

L1

Hang to OH

Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets.

Notes:

“Gwen” is a great example of blurring the line between weightlifting and card...

“Double Crossed”
For Time:
10-9-8-7-6-5-4-3-2-1:
Clean and Jerks (115/80)
30 Double Unders After Each Set

L2
60 singles

L1
MB Ground to Overhead
30 Singles

Notes:

“Double Crossed” is a heavily front loaded workout on the clean and jerk side, with nearly half the repetiti...

Build to a Heavy Complex
3-Position Power Clean + Split Jerk

“Tiger Blood”
3 Rounds For Time:
10 Clean and Jerks (135/95)
400 Meter Run

L1
Practice Clean and push press
or
MB Ground to Overhead

Notes:

In workouts that last more than a few minutes, pacing and strategy d...

“Adderall”
0:00 – 10:00 – 1 Mile Run, Max Clean and Jerks (135/95)
10:00 – 13:00 – Rest
13:00 – 20:00 – 800m Run, Max Power Snatch (115/80)
20:00 – 23:00 – Rest
23:00 – 27:00 – 400m Run, Max Thrusters (95/65)

L1
Cut run distances in half

Sub Push Press for CJ's
Muscle...

Power Clean and Jerk
Build to Heavy Single

“Grace”
For Time:
30 Clean and Jerks (135/95)

L2
Hang Clean and Jerk

L1
MB Ground to Overhead

Notes:

Similar to “Isabel” last week, the best strategy here is the one that keeps athletes moving the whole time. Whether this is qu...

Clean and Jerk
Build to a Heavy Single

“Double Time”
AMRAP 10:
50 Lateral Barbell Burpees
100 Double Unders
30 Clusters (115/80)

L2
Sub 200 singles

L1
30 Burpees
100 Singles
20 Thrusters / Goblet Squat

Notes:

Speed on the burpees is dependent on jump rope proficiency. I...

“Eighteen Wheeler”
AMRAP 18:
18/12 Calorie Row OR 200 M Run
15 Wallballs (20/14)
12 Alternating Dumbbell Snatches (50/35)
9 Toes to Bar

L2
Sub Knee Raise or Knee to Elbow for T2B

L1
12/8 Cal Row or 100 m Run
Sub Hang DB Snatch or Push Press
Sub Sit-Ups

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