DAILY WOD

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

Hang Power Clean
Build to heavy double

"DT"
5 Rounds:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks

Barbell: 155/105

Notes:

With much of the metcon coming down to the hang power cleans, we’ll dial that movement in during part one before moving on to the Hero Workout, “...

Hang Power Clean
Heavy Set of 2

followed by…

“DT”
5 Rounds:
12 Deadlifts (155/105)
9 Hang Power Cleans (155/105)
6 Push Jerks (155/105)

L1
MB Deadlifts
MB Hang Power Cleans
MB shoulder to overhead 

Notes:

With there only being a barbell, we want to point out a few place...

Hang Power Clean
Heavy Set of 2

followed by…

HERO WOD !!!

“DT”
5 Rounds:
12 Deadlifts (155/105)
9 Hang Power Cleans (155/105)
6 Push Jerks (155/105)

L1
Sub MB Hang Power Clean and Push Press or
Sub Push Press or Strict Press with bar

Notes:

With there only being a ba...

“HarDTop”
5 Rounds:
On the 4:00
400 Meter Run
1 Round of “DT” (155/105)

Score is your slowest round

“DT” – 12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks

L2
200 M Run

L1
200 M Run

Notes:

What is more important than speed on the run is a large, if not unbroken comple...

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