DAILY WOD

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

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

"Chips Ahoy"
For Time:
30 Chest to Bar Pull-ups
400 Meter Run
15 Overhead Squats (135/95)
800 Meter Run
15 Overhead Squats (135/95)
400 Meter Run
30 Chest to Bar Pull-Ups

# DAILY MINDSET
**“No mud, no lotus”**

The mud produces a beautiful blossom, known as the lotus.
S...

"Hot Sauce"
AMRAP 3:
21/15 Calorie Row
21 Lateral Erg Burpees
Max Overhead Squats (75/55)

Rest 3 Minutes

AMRAP 3:
18/13 Calorie Row
18 Lateral Erg Burpees
Max Overhead Squats (95/65)

Rest 3 Minutes

AMRAP 3:
15/11 Calorie Row
15 Lateral Erg Burpees
Max Overhead Squa...

"Nancy"
5 Rounds:
400 Meter Run
15 Overhead Squats (95/65)

Notes:

“Culture eats strategy for breakfast.” -Peter Drucker
 
In business, this is ever important for leaders to fully understand. That the culture of a team is everything. Over any marketing plans, product laun...

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...

"Sleep Walk"
Teams of 3:
7 Minute AMRAP:
100/70 Calorie Assault Bike
Max Overhead Squats (95/65)

Rest 3 Minutes

6 Mininute AMRAP:
80/60 Calorie Assault Bike
Max Hang Squat Cleans (115/80)

Rest 3 Minutes

5 Minute AMRAP:
60/40 Calorie Assault Bike
Max Thrusters (135/...

Overhead Squat
Build to heavy set of 3

“Denim”
AMRAP 15:
60 Double Unders
30/21 Calorie Row
15 Overhead Squats (115/80)

Notes:

“If you want to be truly successful at it, you cannot be content with pretty good.” – Tim Grover
 
“Pretty good” is decent.
“Pretty good” is av...

"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...

"Twenty Something"
AMRAP 20:
30 Overhead Squats (95/65)
30 Box Jumps (24/20)
30 Toes to Bar
30/21 Calorie Row

Notes:

### GENERAL
* Looking to move for all 20 minutes today
* Choosing the right loading on the barbell and variation or rep number for the toes to bar will he...

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