DAILY WOD

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

Push Jerk
Build to heavy set of 3

"Bel-Air"
AMRAP 15:
40 Double Unders
20 Dumbbell Hang Clean & Jerks (50/35)
40 Double Unders
20/15 Calorie Row

Notes:

“There will never be a better you, than you.”
 
There is a lot to be said about authenticity.
The first definition ins...

“Rear End”
AMRAP 18:
60 Double Unders
45 Air Squats
21/15 Calorie Assault Bike
15 Push Jerks (135/95)

Notes:


“It was character that got us out of bed, commitment that moved us into action, and discipline that enabled us to follow through.” – Zig Zaglar
 
It’s not uncomm...

Deadlift
Build to heavy set of 3

"Dead Ahead"
4 Rounds:
21 Deadlifts (135/95)
15 Box Jump Overs (24/20)
9 Push Jerks (135/95)

Notes:

### GENERAL
* Deadlift focused two part workout

### DEADLIFTS
* Going heavy, but not 3RM in the strength portion
* Looking to move very...

Push Jerk

Build to heavy set of 3

 And here's our first Assault Bike WOD! Communicate with the Coach and be careful when pushing yourself.... THESE ARE... Fun! (LOL)

"Squeaky Wheel"

AMRAP 15:
60 Double Unders 
20/15 Calorie Assault Bike
10 Push Jerks (165/110)

Notes:

### GEN...

"Mumbo Jumbo"
Teams of 3
For Time (30 Minute Cap)
3 Rounds:
30 Deadlifts (95/65)
30 Hang Power Cleans (95/65)
30 Push Jerks (95/65)

100/70 Calorie Row

2 Rounds:
30 Deadlifts (135/95)
30 Hang Power Cleans (135/95)
30 Push Jerks (135/95)

100/70 Calorie Row

1 Round:
3...

Push Jerk
Build to Heavy
5-4-3-2-1

"Down Time"
AMRAP 7:
3 Deadlifts, 3 Hang Power Cleans, 3 Push Jerks (115/80)
6 Deadlifts, 6 Hang Power Cleans, 6 Push Jerks (115/80)
9 Deadlifts, 9 Hang Power Cleans, 9 Push Jerks (115/80)

Climb by 3 Reps Until the Finish

Notes:

Two...

“Fender Bender”
Teams of 3
For Time (30 Minute Cap):
400 Meter Sandbag Run (50/35)
3 Rounds: 30 Deadlifts, 25 Hang Power Cleans, 20 Push Jerks (135/95)
400 Meter Sandbag Run (50/35)
2 Rounds: 30 Deadlifts, 25 Hang Power Cleans, 20 Push Jerks (135/95)
400 Meter Sandbag...

“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...

Power Clean + Front Squat + Push Jerk
Build to a Heavy Complex

“Wise Men”
AMRAP 3:
Macho Man (135/95)

Rest 3 Minutes

AMRAP 3:
Macho Man (155/105)

Rest 3 Minutes

AMRAP 3:
Macho Man (185/135)

1 Macho Man Complex:
3 Power Cleans, 3 Front Squats, 3 Push Jerks

L1
Sub M...

*Reminder: We will be closed today, Sat, 6/23. Come cheer our Athletes at the Proving Grounds Competition at the Imperial Beach Pier starting at 8am!*

“Baker’s Dozen”
Teams of 3, For Time (30 Minute Cap):
60/40 Cal Row
60 Box Jump Overs (24/20)
60 Power Cleans (155/105)
...

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