DAILY WOD

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

“Smirnoff”

3 Rounds:

600 Meter Run

30 Russian Kettlebell Swings (53/35)

30 Push-ups

“Crunch Time”
4 Rounds For Time:
30 Russian Kettlebell Swings (70/53)
30 AbMat Sit-ups
30/21 Calorie Row

L2
Option to sub Row for 400 M Run

L1
20 Russian KB Swing
20 Sit-Ups
21/12 Cal Row

Notes:

With 120 total Russian Kettlebell Swings today, athletes will likely want...

“Drago”
30-25-20-15-10:
Russian Kettlebell Swings (70/53)
AbMat Sit-ups
10 Meter Shuttle Sprints

L1
20-15-10-8-6

Notes:

If there is one place we can look for athletes to push the pace today it is the Russian Swings. This is likely the only movement that will require ath...

A) Deadlift
(10 Min Cap)

RX
5x3 @ 70%

L2
3x5

B) 15-13-11-9-7-6-3-1

Burpee Box Jump

Russian KB Swing (70/53)

Notes:

Lateral burpees are fine. Go fast and unbroken.

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