WOD

The Daily WOD

Daily WOD 12-8-2017

A) 8 minute alternating EMOM:
1) 5-15 kipping pullups or 3-6 bar m/u
2) 5-10 strict knees to elbow

B) 3 rounds for time:
10 snatches (155/105)
20 burpees

Daily WOD 12-7-2017

A) 2x800m run @85% effort, go every 7 minutes

B) 3 minute amrap:
max cal row
rest 3 minutes
3 minute amrap:
4 push ups
8 deadlifts (155/105)(185/135)
rest 3 minutes
then repeat A and B again.

Daily WOD 12-6-2017

A) 4×6 strict press, super set with 50ft Handstand walk or 20 shoulder taps

B) 8 rounds of I go you go:
20 walking DB lunges (35/25)(50/35)
5 DB burpee deadlifts
200m suicide sprint

Daily WOD 12-1-2017

A) 8 minute emom:
1) 5-10 strict pullups
2) 5-10 kipping HSPU

B) run 400m with partner and then i go you go 3 rounds each of
10 kB clean and jerks snatches
run 400m with partner and then i go you go 3 rounds each of:
10 kB snatches (5 each arm)
run 400m with partner

**saturdays workout meet at the Paso Robles High School parking lot**

Daily WOD 11-30-2017

A) 4×6 romanian deadlifts, stop 1 inch off the ground. superset with 50ft weighted duck walk.

B) 6×2 minute on minute off alternating between A and B.
A) 8 alternating DB snatch (50/35) + 8 box jump overs (24/20)
B) 10 single arm DB thrusters (5 side) + 30 D/U

**saturday’s workout will be at the Paso Robles High school track. meet in the parking lot at 9am.**

Daily WOD 11-22-2017

A) 4×6 strict press, super set with 50ft handstand walk or 20 shoulder taps.

B) 9-7-5
heavy clean (185/135)(225/155)
ring m/u or chest to bar pullups and pushups

*only open 5:30am, 8am, 9am today
*thanksgiving 8am wod
*closed friday and saturday