WOD

The Daily WOD

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*

Daily WOD 11-15-2017

A) 4×6 romanian deadlifts, stop 1 inch off of the ground,
and super set w/50ft weighted duck walk

B) 12 minute amrap:
10 OHS (95/65)(135/95)
10 pullups
10 box jumps (24/20)

Daily WOD 11-28-2017

A) 4×8 front squat @65%, 1 set every 4 minutes

B) 60 wall balls (20/14)
30 KB swings (53/35)(70/53)
15 knees to elbow
30 DB push press (35/25)(50/35)
60 D/U
*anytime you stop to break you must preform 5 burpees before you start

Daily WOD 12-11-2017

A) front Squat: 4×8 and super set with top 15-20 second ring support hold

B) 10-9-8-7-6-5-4-3-2-1
Push-press (95/65)(115/75)
ring/bar dip-pushup
*11 min time cap