DAILY WOD

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

“Onesies”
Athletes Choose 1 From Each Section:

Weightlifting
1RM Deadlift
1RM Bench Press
1RM Back Squat

Gymnastics
Max Strict Pull-ups
Max Weighted Pull-ups
Max Muscle-ups
Max Strict Handstand Push-ups

Conditioning
400M Run
500 Meter Row

Notes:

We regularly build to...

17.4
Complete as many rounds and reps as possible in
13 minutes of:
55 deadlifts
55 wall-ball shots
55-calorie row
55 handstand push-ups


Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target
Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. targetSCALED:
Men...

“Chip Shot”
AMRAP 13:
70 Alternating Dumbbell Snatches (50/35)
60 Wallballs (20/14)
50/35 Calorie Row
40 Handstand Push-ups

L2
Sub Box or Piked HSPU

L1
50 Bar Muscle Snatch or MB Push Press
40 Wall Ball
30 Cal Row
20 Seated KB Strict Press

FOAM ROLLER CLINIC
 

Notes:

Ju...

“Hindsight”
AMRAP 20:
2 Bar Muscle-ups
4 Strict Hanstand Push-ups
8 Dumbbell Hang Squat Cleans (50’s/35’s)

Option A:
AMRAP 20:
7 Chest to Bar Pull-ups
7 Dumbbell Push Press (50’s/35’s)
7 Dumbbell Hang Squat Cleans (50’s/35’s)

Option B:
AMRAP 20:
7 Pull-ups
7 Dumbbell...

“Voorhees”
AMRAP 13:
55 Burpees
55 Pull-ups
55/40 Calorie Row
55 Handstand Push-ups

L2
Sub Ring Rows
Sub Piked or Box HSPU

L1
35 Reps Per
Sub Ring Rows
Sub Push-ups

ROMWOD

Notes:

The workout today comes down to the gymnastics movements. The two higher metabolic movement...

“Team Nate”
AMRAP 20:
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell Swings (70/53)

L2
Option A:
4 Strict Pull-ups
8 Push-ups
12 Kettlebell Swings (70/53)

L1
8 Jumping Pull-Ups or Ring Rows
8 Push-Ups
12 Russian KB Swings

Notes:

Working together to tackle a team version...

“Double Take”
AMRAP 15:
55 Power Snatches (95/65)
55 Pull-Ups
55 Calorie Row
55 Handstand Push-ups

L2
Sub Hang Power Snatches
Sub Piked HSPU or strict press

L1
35 Push Press
35 Ring Rows
35 Cal Row
35 Seated DB Press

Notes:

With the high rep count, focusing on quality of...

A) POWER SNATCH

9 EMOM 3 REPS

B) 3 ROUNDS FOR TIME:

L3

50 DU'S

10 POWER SNATCH (135/95)

10 HSPU

L2

SUB 1 MIN DU ATTEMPTS

10 SEATED STRICT PRESS

L1

SUB 100 SINGLES

NOTES:

The EMOM is used to work technique and build to a working weight for the WOD. Start light. A box piked HSPU can...

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