DAILY WOD

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

Clean Coplex
Build to a Heavy Complex:
1 Power Clean
1 Hang Squat Clean
1 Squat Clean

"Squeaky Clean"
3 Rounds:
400 Meter Run
7 Power Cleans
7 Hang Squat Cleans
7 Squat Cleans

Barbell: 115/85

# DAILY MINDSET
**“I fear not the man who has practiced 10,000 kicks once, b...

Pausing Front Squat
Build to heavy set of 2

Hang Squat Clean
Build to heavy single

“Dirt Nap”
3 Rounds:
15 Hang Squat Cleans (115/80)
15 Lateral Barbell Burpees

Notes:

“A single death is a tragedy. A million deaths is a statistic.” - Joseph Stalin
 
A morbid thought fr...

Hang Squat Clean
Build to Heavy Single

"Top Down"
For Time:
50 Burpees
40/30 Calorie Row
30 Hang Squat Cleans (115/80)

Notes:

The Hang Squat Clean is the focus of this two part workout. Athletes will build to a heavy single in part one and choose a weight in part two th...

Squat Clean Complex
Build to a Heavy 3-Position Squat Clean:
1 High Hang Squat Clean + 1 Hang Squat Clean + 1 Squat Clean

"Clean Sheet"
AMRAP 3:
9/6 Calorie Row
9 Power Cleans (95/65)

Rest 3 Minutes

AMRAP 3:
9/6 Calorie Row
7 Hang Squat Cleans (115/80)

Rest 3 Minut...

"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...

“Big Clean Complex”
6 Sets of the Following Complex:
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk

L2
Sub Power C...

“Last Call”
Teams of 3
AMRAP 7:
50 Bench Press (135/95)
50 Bench Press (155/105)
AMRAP Bench Press (185/135)

rest 3 minutes

50 Hang Squat Cleans (115/80)
50 Hang Squat Cleans (135/95)
AMRAP Hang Squat Cleans (155/105)

rest 3 minutes

50 Deadlifts (185/135)
50 Deadli...

Squat Clean Thruster
Build to a Heavy Single

“Chalant”
For Time:
21 Lateral Barbell Burpees
21 Power Cleans (135/95)
15 Lateral Barbell Burpees
15 Hang Squat Cleans (135/95)
9 Lateral Barbell Burpees
9 Thrusters (135/95)

L1
15-9-6
Burpees
Hang Power Cleans or MB Cleans
...

“Guts and Glory”
For Time:
21 – 15 – 9:
Row For Cals
Thrusters (95/65)

15 – 12 – 9:
Row for Calories
Hang Squat Cleans (95/65)

12 – 9 – 6:
Lateral Burpees over Bar
Overhead Squats (95/65)

L2
Sub Hang Power Cleans

L1
Sub Burpees for Lat Bar Burpees
Sub Rep Counts:
1...

“Undertow”
5 Rounds:
200 Meter Run
30 Double Unders
9 Hang Squat Cleans (115/80)

L2
Sub 30 Seconds DU attempts
or 60 singles

L1
200 M Run
60 Singles
9 Hang Power Clean

Notes:

Looking to choose a weight on the barbell that you can perform 15+ repetitions unbroken when f...

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