DAILY WOD

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

“Helmet Hair”

5 Rounds:

5 Strict Handstand Push-ups

10 Strict Pull-ups

100’ Walking Lunge

20 AbMat Sit-ups

“19.3”

For time:

200ft. Dumbbell Overhead Lunge (50/35)

50 Dumbbell Box Step-ups (50/35) (24"/20")

50 Strict Handstand Push-ups

200ft. Handstand Walk

10 Minute Time Cap. For scoring purposes, add 1 second for every rep not completed.

OR

“Cindy” (Benchmark)

AMRAP 20:

5 Pull-ups

10...

"Top Heavy"
AMRAP 18:
9 Power Cleans (155/105)
12 Strict Handstand Push-ups
9 Front Squats (155/105)
12 Strict Pull-ups

Notes:

### GENERAL
* Goal today is to move a moderately heavy weight and move well through strict upper body movements

### POWER CLEANS
* One weight o...

"Crop Top"
5 Rounds:
21 Wallballs (20/14)
200' Farmers Carry (53's/35's)
9 Strict Handstand Push-ups

Notes:

### GENERAL
* Strict handstand push-ups for those with competitive goals
* Dumbbell strict presses for those with goals outside the gym

### LOADING/STIMULUS
* Loo...

"Turtle Neck"

5 Rounds:
12 Wreck Bag Reverse Lunges (50/35)
9 Power Cleans (115/80)
6 Strict Handstand Push-ups

Overhead Squat
Build to heavy set of 5

“Dead Arm”
AMRAP 12:
5 Strict Handstand Push-ups
10 Overhead Squats (95/65)
15 Deadlifts (95/65)

Notes:

The overhead squat is the focus of this two part workout. From the racks, athletes will build to a heavy set of 5 to start. Wit...

Deadlift
Build to a Heavy Single


“Detention”
AMRAP 12:
6 Strict Handstand Push-ups
9 Deadlifts (225/155)
30 Double Unders

L2
DU Subs:
Reduce Reps
60 Single Unders
30 Seconds of Double Under Attempts
HSPU Subs:
Reduce Reps
Dumbbell Strict Press

L1
DB/KB Strict Press
9 D...

“Slasher”
AMRAP 13:
50 Alternating Dumbbell Snatches (50/35)
40 Burpees
30 Toes to Bar
20 Handstand Push-ups

L2
Hang DB Snatches
Hanging Knee Raise
Box HSPU

L1
30 MB Push Press
20 Burpees
10 Sit-Ups
5 Push-Ups

Notes:

Looking at the four movements, we can almost separate...

Deadlift
Build to a Heavy Set of 5

“Detention”
AMRAP 12:
6 Strict Handstand Push-ups
9 Deadlifts (225/155)
30 Double Unders

L2
Sub 30 second handstand hold
or
piked or box HSPU
Sub 60 Singles

L1
6 Push-ups
9 Deadlifts
30 singles

Notes:

With strict handstand push-ups lea...

“Humble Pi”
Every Minute on the Minute x 16 (4 Rounds):
1st: 12/9 Calorie Row
2nd: 7 Deadlifts (225/155) + 7 Handstand Push-ups
3rd: 12/9 Calorie Row
4th: 10 Chest to Bar Pull-Ups

L2
Sub Box HSPU, Seated DB Press or 30 sec static hold on wall

L1
9/6 Cal Row
7 Deadlif...

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