DAILY WOD

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

"Rugrats"
On the 4:00 x 5 Rounds:
9 Burpee Box Jump Overs (24/20)
15 Dumbbell Front Squats (50's/35's)
15/12 Calorie Row

Score is Slowest Round

Notes:

In this triplet workout, athletes will work to get through the three movements listed quickly, resting until the next 5...

"Fair Share"
Teams of 3
2 Rounds For Time (30 Minute Cap):
200 Meter Run (Each)
100 Dumbbell Snatches (50/35)
200 Meter Run (Each)
100 Box Jump Overs (24/20)
200 Meter Run (Each)
100 Thrusters (95/65)

Scale Options:
BJO - Box Jumps or Step Ups
Snatches - Hanging DB or...

"Hands Down"

AMRAP 18:
30 Double Unders
10 Dumbbell Power Cleans 
30 Double Unders
10 Dumbbell Hang Squat Cleans
30 Double Unders
10 Dumbbell Push Presses
30 Double Unders
10 Dumbbell Reverse Lunges
30 Double Unders
10 Dumbbell Thrusters

Dumbbells: (50’s/35’s)

Notes:

In th...

"Better Half"

On the 1:30 x 7:
7 Dumbbell Strict Presses
7-6-5-4-3-2-1 Deadlifts

*Same weight across on dumbbell strict presses. Build to heavy single deadlift.

L2
Scale Option:
Seated Strict Press
Same Weight for Deadlifts

L1
Seated Strict Press
Moderate weight fo...

"Long Gone"

5 Rounds:
1 Minute Wallballs (20/14)
1 Minute Dumbbell Snatches (50/35)
1 Minute Calorie Row
1 Minute Rest

*Score is lowest rep total across the five rounds.

L2
Scale Option:
Hang Power Snatch w/ barbell

L1
1 min Wall Ball
1 min Hang Muscle Snatch (barb...

"Back Seat"
AMRAP 18:
30/21 Calorie Rower
30 AbMat Sit-ups
20 Dumbbell Box Step-ups
(35's/20's to a 20" Box)

L1

20/10 Cal Row

20 Situps

10 Step-ups

Notes:

In this triplet workout, athletes will choose a weight and height on the dumbbell box step-ups that they could complete...

Deadlift
Heavy Set of 10


 


“Captain Insano”
3 Rounds:
20 Deadlifts (155/105)
12/8 Calorie Row
20 Hang Dumbbell Reverse Lunges (50’s/35’s)
12/8 Calorie Row 

L2
Sub 12 for 20
Option sub 100m Run for Row

L1
Sub 10 for 20
100m Run for Row

Notes:

Setting ourselves up to thriv...

“Foul Ball”
3 Rounds:
800 Meter Run
30 Wallballs (20/14)
30 Alternating Dumbbell Snatches (50/35)

L2
2 Rounds instead of 3
or
Sub 400 M Run

L1
2 Rounds
400 M Run
20 Wall Balls
20 Single Arm DB Push Press

Notes:

With a mile and a half of running, the runs most definitely...

“Chip Shot”
AMRAP 13:
70 Alternating Dumbbell Snatches (50/35)
60 Wallballs (20/14)
50/35 Calorie Row
40 Handstand Push-ups

L2
Sub Box or Piked HSPU

L1
50 Bar Muscle Snatch or MB Push Press
40 Wall Ball
30 Cal Row
20 Seated KB Strict Press

FOAM ROLLER CLINIC
 

Notes:

Ju...

"17.2"

Complete as many rounds and reps as possible in 12 minutes of:
2 rounds of:
  50-ft. weighted walking lunge (50/35)
  16 toes-to-bars
  8 power cleans
Then, 2 rounds of:
  50-ft. weighted walking lunge (50/35)
  16 bar muscle-ups
  8...

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