DAILY WOD

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

Strict Press
Build to heavy single

"Miracle-Gro"
5 Rounds:
200 Meter Run
12/9 Calorie Assault Bike
9 Strict Presses (95/65)

Strict Press
Build to heavy set of 5

"Heavy Metal"
AMRAP 12:
10 Strict Presses (95/65)
25 Double Unders
10 Strict Pull-ups
25 Double Unders

# DAILY MINDSET
**“Our greatest weakness lies in giving up. The most certain way to succeed, is to always try, one more time.” -...

Strict Press
Build to heavy sets of 5-3-1

"Body Armor"
AMRAP 13:
10 Strict Toes to Bar
10 Strict Presses (95/65)
100' Walking Lunge

Notes:

The Strict Press and strict movements are the focus of this two part workout. Athletes will start out building to a heavy set of 5,...

“Double Take”
AMRAP 15:
55 Power Snatches (95/65)
55 Pull-Ups
55 Calorie Row
55 Handstand Push-ups

L2
Sub Hang Power Snatches
Sub Piked HSPU or strict press

L1
35 Push Press
35 Ring Rows
35 Cal Row
35 Seated DB Press

Notes:

With the high rep count, focusing on quality of...

A) Strict Press
Rx
5 x 75%
3 x 85%
1 x 95%
Max x TM

L2
3 x 10

B) For Time (7 Min Cap)

RX
50 Double Unders
40 Wall Ball (20/14)
30 Double Unders
20 Wall Balls
10 Double Unders

L2
Sub 30 Seconds DU attempts or
2x Singles

L1
50 Singles
30 WB
40 Singles
20 WB

Notes:

Use 9...

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