DAILY WOD

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

"Thumb War"
5 Rounds:
1 Minute Wallballs (20/14)
1 Minute Hang Power Snatch (75/55)
1 Minute Bike Calories
1 Minute Rest 


            
            
...

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...

“Fancy Pants”
For Time:
21 Hang Power Snatches (95/65)
200 Meter Run
21 Overhead Squats (95/65)
200 Meter Run
15 Hang Power Snatches (95/65)
200 Meter Run
15 Overhead Squats (95/65)
200 Meter Run
9 Hang Power Snatches (95/65)
200 Meter Run
9 Overhead Squats (95/65)
200...

“Meat Paws”
4 Rounds:
15/12 Calorie Row
15 Toes to Bar
9 Hang Power Snatch (95/65)

L2
Option to sub row with 200m Run
Hanging Knee or Knee to Chest

L1
200 M Run
15 Sit Ups
Hang Muscle Snatch or Hang Snatch High Pull

Notes:

The only goal of today’s workout is to hold on f...

Power Snatch
Build to Heavy Single

“Isabel”
For Time:
30 Snatches (135/95)

L2
Hang Power Snatch

L1
Hang Muscle Snatch
or
MB Push Press

Notes:

One option to help pace this out appropriately is to think of this as a three part workout: the first ten, second ten, and final...

A) 1 Min On, 1 Min Off
7 Rounds

RX
5 Hang Power Snatch (115/75)
Max Cals

L1
Sub Muscle Snatch

ROMWOD

Notes:

You have 1 min to do 5 HPS' and then row for max calories.  When you're done, rest for 60 seconds.  Score is the amount of cals rowed in total.  

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