DAILY WOD

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

"Double Dare"
On the 4:00 x 5 Rounds:
25/20  Calorie Assault Bike
50 Double Unders
5 Deadlifts

*Build in Deadlift Weight*

Weightlifting Complex
Build to a Heavy Complex:
1 Hang Power Snatch
2 Power Snatches
3 Overhead Squats

"Bartender"
AMRAP 10:
12 Deadlifts
9 Overhead Squats
6 Hang Power Snatches

Barbell: 115/85

"Tummy Time"
15-12-9-12-15:
Toes to Bar
Deadlifts (205)
Lateral Barbell Burpees

"Dead & Company"
For Time:
Buy-In: 1 Mile Run

21-15-9:
Deadlifts (225/155)
Box Jump Overs (24/20)
Toes to Bar

Cash-Out: 1 Mile Run

# DAILY MINDSET
**“I would rather die on my feet, than live on my knees.” – Emiliana Zipada**
 
What if we never reach the finish line?
W...

"Frank the Tank"
AMRAP 5:
Buy-In: 50 Wallballs
12 Deadlifts (185/135)
12 Lateral Barbell Burpees

Rest 5 Minutes

AMRAP 5:
Buy-In: 35 Wallballs
9 Deadlifts (225/155)
9 Lateral Barbell Burpees

Rest 5 Minutes

AMRAP 5:
Buy-In: 20 Wallballs
6 Deadlifts (275/185)
6 Latera...

"Hangnail"
AMRAP 16:
30 Dumbbell Hang Clean and Jerks (50/35)
25/18 Calorie Assault Bike
20 Lateral Barbell Burpees
15 Deadlifts (245/165)

# DAILY MINDSET
**“One can have no smaller or greater mastery, than mastery of oneself.” – Leonardo DiVinci**

Leonardi DiVinci was...

"Assault on DT"
5 Rounds:
200 Meter Run
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks

Barbell: 135/95

Notes:

**“A fall into a ditch can make you wiser." - Chinese Proverb
**
A fall into a ditch is a little embarrassing. On a physical level however, pretty easy to recove...

"Ninja Turtle"
Every 4 Minutes x 5 Rounds:
3 Chest to Bar Pull-ups
6 Toes to Bar
9 Deadlifts (225/155)
12/9 Calorie Assault Bike

Notes:

**“Asking “Is this possible?” is rarely relevant. The real question is, “Is this worth doing?” - Andrew Swilinski**
 
The logical side...

"WeWork"
Teams of 3
4 Rounds For Time (30 Minute Time Cap):
800 Meter Wreck Bag Run (50/35)
60-50-40-30:
Deadlifts
Front Squats
Jerks

Barbell Weights:
Males: 115-135 -155-175
Females: 85-95-105-115

Notes:

“When you have one foot in the past, and one in the future, you p...

Weightlifting Complex
Build to a Heavy Complex:
1 Hang Power Snatch
2 Power Snatches
3 Overhead Squats

"Bartender"
AMRAP 10:
12 Deadlifts
9 Overhead Squats
6 Hang Power Snatches

Barbell: 115/85

Notes:

“Champions don’t blame the tools they’ve been given. Champions sharp...

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