WOD

The Daily WOD

1-26-18

A) Go every 3 minute for 4 rounds:
12 weighted step ups (20″/14″) plus 5 broad jumps

B) 20 minute alternating EMOM:
1) 10-15 box jump overs
2) 3-4 heavy O.H.S. or thrusters (185/135)(205/155) from the ground

1-25-18

A) 5x 5-15 kipping pull-ups followed by 30 second handstand hold

B) 5 rounds of go every 4 minutes:
20/15 cal row
30 air squats
7 power clean and jerks (135/95)(155/105)

1-24-18

A) Back Squats: find a new heavy set of 10 for the day. then do 2×10 @80% of 10 rep max
*25 min. time cap

B) 10 minute amrap:
15 wall balls (20/14)
15 toes to bar

Daily WOD 1-15-2018

A) 5 rounds of 35/30 cal row with partner, I go you go

B) 5 minute amrap:
6 deadlifts (135/95)
7 hang power cleans
8 shoulder to over head

C) Mobility: barbell quad smash and couch stretch

*Normal hours*

Daily WOD 1-13-2018

A) Floor press 3×7

B) In teams of two, complete five rounds for time of:
Run 400 Meters (partners must stay together)
20 Deadlifts (10 each – 225/155 lbs)
30 Pull-Ups (15 each)

Partners must run together, and may only start deadlifts once both members are back at the barbell.

Daily WOD 1-12-2018

A) every 3 minutes for 4 rounds:
12 weighted step ups (20/14)(6 each leg)
5 broad jumps for max distance

B) 2-4-6-8-10
DB thrusters (50/35)
1-2-3-4-5
rope climb
20-40-60-80-100
double unders
*20 minute time cap

Daily WOD 1-11-2018

A) 5×5-15 kipping/butterfly pullups
30 second handstand hold
rest 1-2 minutes in between rounds

B) 5 rounds:
4 snatches (155/105)
6 burpee box jump overs
12 american KB swings (53/35)

Daily WOD 1-10-2018

A) back squats 2×10 @65%, go every 4 minutes
*superset with 5 strict tempo toes to bar (2020)

B) 10 minute amrap:
5 DB deadlifts (50/35)
5 DB power cleans
5 DB lunges per leg
10 cal row

Daily WOD 1-9-2018

A) every 90 seconds for 9 rounds:
1 clean+ 1 split jerk (alternate split jerk foot) 80-85% if you stay light do 2 reps

B) Open WOD 16.5
21-18-15-12-9-6-3
Thrusters (95/65)
Bar facing burpees