WOD

The Daily WOD

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

Daily WOD 11-21-2017

A) build up to a 1rm back squat in 25 minutes. If you find it before the 25 minutes is up, do 2 rounds of max reps at 75% of 1rm

B) 8 minute amrap:
15 kb swings (53/35)(70/53)
10 t2b
5 burpees

*Thanksgiving week schedule*
Tuesday Nov 21st: Normal hours
Wednesdsy Nov 22nd: 530am, 8am, 9am only
Thursday Nov 23rd: 8am only Thanksgiving wod
Friday Nov 24th: closed
Saturday nov 25th: closed

Daily WOD 11-20-2017

A) Every 30 seconds for 7 minutes:
1 snatch @70-75% of 1rm

B) 400m run
200m farmers carry (50/35)(60/40)
800m run
200m farmer carry
400m run

*Thanksgiving week schedule*
Monday Nov 20th: Normal hours
Tuesday Nov 21st: Normal hours
Wednesdsy Nov 22nd: 530am, 8am, 9am only
Thursday Nov 23rd: 8am only Thanksgiving wod
Friday Nov 24th: closed

Daily WOD 11-17-2017

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

B) every 3 minutes for 15 minutes:
3 cleans + 3 thrusters + 3 push-press + 50 d/u (135/95)(155/105)
*pick a weight you can go unbroken on complex*