DAILY WOD

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

Hang Squat Snatches
Build to heavy single

“High Heels”
AMRAP 9:
10 Hang Squat Snatches (75/55)
30 Double Unders

Notes:

“I don’t like that man. I should get to know him better.” - Abraham Lincoln

Perspective is everything.

In the abundance mindset, there is the belief...

Bench Press

Build to heavy set of 3

“Double Pits to Chesty”

AMRAP 12:

40 Double Unders

20 Push-ups

10 Toes to Bar

# DAILY MINDSET

“The opposite of play is not work. The opposite of play is depression.” – Brene Brown

Sometimes along the way, we forget that we love what we do. Th...

"Double Play"
AMRAP 15:
5 Power Snatches (115/80)
10 Overhead Squats (115/80)
15 Hang Power Cleans (115/80)
20/15 Calorie Row
50 Double Unders

Notes:

## BARBELL
* Let’s use one barbell today unless overhead movements are drastically different from cleans
* Power Snatch o...

"Fuller Circle"
For Time:
50/35 Calorie Row
125 Double Unders
2k Row
125 Double Unders
50/35 Calorie Row

Notes:

“Fuller Circle” is a CompTrain Class repeat workout from February 15, 2017. Men and women will each complete the same amount of meters on the rower in the midd...

"Air Walker"
AMRAP 20:
25/18 Calorie Row
50 Double Unders
3 Rounds of "The Chief"

1 Round of "The Chief":
3 Power Cleans (135/95)
6 Pushups
9 Air Squats

Notes:

In this longer AMRAP, looking for a weight on the barbell that athletes could cycle at least 15+ repetitions u...

“Spin Cycle”
AMRAP 18:
3 Rope Climbs
20/14 Calorie Row
60 Double Unders

Notes:

Athletes will work through three movements in this longer AMRAP workout. The big movement that sticks out on paper is the rope climb. Adjustments to this station will be specific to the athlet...

"Round Trip"
6 Rounds, On the 3:00:
20/14 Calorie Row
40 Double Unders
5-5-4-4-3-3 Hang Squat Cleans

Climb in weight on the hang squat clean. Score is slowest round.

Scale Options:
Row - 200M Run
DU's - 25 DU or 60 Singles
Hang Power Cleans, stay at one weight

MetCo...

Deadlift
Build to heavy set of 6-4-2


 

"Smooth Criminal"
AMRAP 15:
60 Double-Unders
30 Wallballs
15 Deadlifts

Score is rounds plus repetitions.

L2

30 DU or 120 Singles

L1

60 Singles

20 Wallballs

10 Deadlifts (Barbell or KB)

Notes:

Deadlift focused day featuring some heavy lif...

"Triple Double - Part 1"

AMRAP 5: 
Buy-In: 100 Double Unders


Immediately Into…


12 Power Snatches (75/55) 
4 Burpee Box Jump Overs (24/20) 

Rest 5 Minutes

Scale Options:
50 DU's
200 Singles
Hang Power Snatch

L1
100 Singles
Hang Muscle Snatches
Burpees 

"Triple Double - Part...

"Squaeaky Wheel"

AMRAP 15:
60 Double Unders 
20/15 Calorie Row
10 Push Jerks (165/110)

L2
30 DU or 120 Singles

L1
60 Singles
15/10 Cal Row
10 Push Press or Strict Press

Notes:

In this triplet workout, looking for athletes to choose a weight on the barbell that they could co...

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