DAILY WOD

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

Snatch Complex
Build to Heavy Complex:
1 Power Snatch
1 Overhead Squat
1 Squat Snatch

"Rocket Power"
For Time:
21 Lateral Barbell Burpees
21 Power Snatches (115/85)
15 Lateral Barbell Burpees
15 Overhead Squats (115/85)
9 Lateral Barbell Burpees
9 Squat Snatches (115/...

3-Position Squat Snatch
Build to moderate Complex

“Snake Bite”
21-15-9:
Squat Snatch (95/65)
Chest to Bar Pull-Ups

Notes:
“Death is one prophecy that hasn’t failed.” – Edmund Wilson
 
Have you ever been asked, “What would you do if you only had a week to live?”
 
Few t...

Snatch Complex

On the Minute x 8:

1 Snatch Deadlift

1 Snatch High Pull

1 Power Snatch

*Build to a Moderate Complex

“Inner Tube”

25-20-15-10-5:

Power Snatches (75/55)

Toes to Bar

Burpees

Overhead Squat
Build to heavy single

Snatch Balance
Build to heavy single

Snatch
Build to heavy single


***Optional Cash-Out***
8 Rounds:
20 Seconds Overhead Squats (45/35)
10 Seconds Rest
20 Seconds AbMat Sit-ups
10 Seconds Rest

*Score is lowest number of Overhead...

3-Position Power Snatch
Build to a Heavy Complex

“Daily Dozen”
AMRAP 12:
12 Lateral Barbell Burpees
9 Power Snatches (115/80)
6 Bar Muscle-Ups

L2
Hang Power Snatch
Jumping Bar MU or Pullups

L1
12 Burpees
9 Hang Muscle Snatch
6 Ring Rows

Notes:

With a combination of stre...

Squat Snatch
Build to a Heavy Single



“Ring of Fire”
AMRAP 9:
1 Ring Muscle-ups
1 Squat Snatch (135/95)
2 Ring Muscle-ups
2 Squat Snatch (135/95)
3 Ring Muscle-ups
3 Squat Snatch (135/95)

Up by (1) rep until finish

L2
AMRAP 9:
2 Pull-ups
2 Power Snatches
4 Pull-ups
4...

“Adderall”
0:00 – 10:00 – 1 Mile Run, Max Clean and Jerks (135/95)
10:00 – 13:00 – Rest
13:00 – 20:00 – 800m Run, Max Power Snatch (115/80)
20:00 – 23:00 – Rest
23:00 – 27:00 – 400m Run, Max Thrusters (95/65)

L1
Cut run distances in half

Sub Push Press for CJ's
Muscle...

Overhead Squat – Heavy Single
Snatch Balance – Heavy Single
Snatch – Heavy Single

“Bumblebee”
AMRAP 7
Power Snatch (115/80)
EMOM: 7 Wall Balls (30/20)

L1
Work with empty barbell on OHS, snatch balance and hang power snatch (3x5 with each)

Notes:

Score today is the total...

“Hot Seat”
3 Rounds:
AMRAP 3: Calorie Row
AMRAP 2: Power Snatch (95/65)
AMRAP 1: Pull-ups
Rest 2:00

L2
Sub Jumping Pull-Ups

L1
Sub Hang Power Snatch
Sub Ring Rows

Notes:

Let’s not think about the row as a 3 minute effort, rather we can think about this as a 6 minute ef...

Snatch – Heavy Single

“Bumblebee”
AMRAP 7
Power Snatch (115/80)
EMOM: 7 Wall Balls (30/20)

L1
Hang Power Snatch or Muscle Snatch
Goblet Squat for Wall Ball

ROMWOD

Notes:

Score today is the total number of power snatches completed. Starting on the 0:00 and then again o...

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