DAILY WOD

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

"Adderall"
0:00 - 10:00
1 Mile Run
Max Clean and Jerks (135/95)

10:00 - 13:00
Rest

13:00 - 20:00
800 Meter Run
Max Power Snatches (115/80)

20:00 - 23:00
Rest

23:00 - 27:00
400 Meter Run
Max Thrusters (95/65)

"Crazy Stairs"
For Time:
10 Rounds of "Cindy"
50/35 Calorie Row
30 Power Snatches (115/85)

1 Round of "Cindy":
5 Pull-ups
10 Push-ups
15 Air Squats

# DAILY MINDSET
**“When doing your risk analysis, how to you measure the risk of doing nothing?”**
 
There will always be...

"Nail Biter"
4 Rounds:
1 Minute Toes to Bar
1 Minute Power Snatches (75/55)
1 Minute Thrusters (75/55)
1 Minute Calorie Bike

Rest 2 Minutes Between Rounds

Notes:

"Pain versus Discomfort"
 
There is a common misconception about pain.
Pain is not what we feel inside of a...

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...

“Rush Hour”
On the 4:00 x 5 Rounds:
14/10 Calorie Assault Bike
10 Lateral Barbell Burpees
5 Power Snatches (135/95)

Notes:

“If people knew how hard I worked to achieve my mastery, it wouldn’t seem so wonderful after all.” – Michelangelo
 
From a man who is recognized as...

“Hot Air”
On the 5:00 x 5:
30 Air Squats
20/15 Calorie Row
7 Power Snatches (115/85)

Notes:

“Your obsessions become your possessions.” - Ed Mylett
 
The word “obsessed” gets a bad rap.
And there’s indeed some merit to that.
 
But let’s try to define “to be obsessed” a li...

3-Position Power Snatch
Built to moderate complex

"Overhaul"
For Time:
50 Box Jump Overs (24/20)
40 Pull-ups
30 Power Snatches (115/80)

"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...

"Leaps & Bounds"
Teams of 3
For Time (30 Minute Time Cap):
120 Power Snatches (75/55)
120 Box Jump Overs (24/20)
12 Rope Climbs


90 Power Snatches (95/65)
90 Box Jump Overs (24/20)
9 Rope Climbs


60 Power Snatches (115/80)
60 Box Jump Overs (24/20)
6 Rope Climbs


30 Power...

"Double Bubble"
AMRAP 15:
25 Double Unders
5 Power Snatches (135/95)
25 Double Unders
5 Bar Muscle-ups

Notes:

### GENERAL DESCRIPTION
* Bar muscle-ups are the big movement on paper
* Athletes with goals of competing in the sport can complete bar muscle-ups or a progressi...

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