DAILY WOD

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

Clean Coplex
Build to a Heavy Complex:
1 Power Clean
1 Hang Squat Clean
1 Squat Clean

"Squeaky Clean"
3 Rounds:
400 Meter Run
7 Power Cleans
7 Hang Squat Cleans
7 Squat Cleans

Barbell: 115/85

# DAILY MINDSET
**“I fear not the man who has practiced 10,000 kicks once, b...

Squat Clean
Build to heavy single

"Elizabeth"
21-15-9:
Squat Cleans (135/95)
Ring Dips

Notes:

"All you need are these: certainty of judgement in the present moment, action for the common good in the present moment, and an attitude of gratitude in the present moment for...

Squat Clean Complex
Build to a Heavy 3-Position Squat Clean:
1 High Hang Squat Clean + 1 Hang Squat Clean + 1 Squat Clean

"Clean Sheet"
AMRAP 3:
9/6 Calorie Row
9 Power Cleans (95/65)

Rest 3 Minutes

AMRAP 3:
9/6 Calorie Row
7 Hang Squat Cleans (115/80)

Rest 3 Minut...

"Clean House"
5 Rounds (In a 4 Minute Window):
400 Meter Run
1 Round of "Cindy"
Max Squat Cleans (135/95) in Time Remaining

2 Minutes Rest Between Rounds.

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

Scale Options
200 M Run
Power Cleans

MetCon Edition
M...

“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 + Squat Clean
Build to a Moderate Complex

“Mr. Clean”
On the 3:00 x 6 Rounds:
400 Meter Run
3 Power Cleans (115/80)
3 Squat Cleans (115/80)L2
Sub 6 Power Cleans

L1
200 M Run
6 Hang Power Cleans (MB or bar)

Notes:

Working backwards, the goal today can be to...

Hang Squat Clean
Build to Heavy Single

“Under the Lights”
AMRAP 8:
3 Hang Squat Clean (95/65)
3 Toes to Bar
6 Hang Squat Clean (95/65)
6 Toes to Bar
9 Hang Squat Clean (95/65)
9 Toes to Bar

Up by (3) reps each round

L2
Hang Power Cleans
3 Hanging Knees or Knees to ch...

“Elizabeth”
21-15-9:
Squat Cleans (135/95)
Ring Dips

L2
Sub Bar or Box Dips

L1
Power Cleans
Push Ups

Notes:

The middle round of 15 typically tends to be the sticking point for athletes on this workout. Today we can think about how we would ideally partition both moveme...

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