Daily WODs

Wednesday, December 13, 2017

December 13, 2017

Squat 5-5-5-3-3-3 @32X2

5 Rounds:
400/300m Row
10 Overhead Squat 65/53/33/PVC
10 Box Jump 20″

Rx+ OHS>155/103
5 Rounds:
60 Double Under
6 Squat Snatch 135/83


Tuesday, December 12, 2017

December 12, 2017

15 Minutes Strongman Skills

4 Rounds, 1 Minute Each:
Sledge Hammer Strikes
KB Snatch 44/26 (Rx+ 62/44)
AbMat Situps
Ski Erg
Rest


Monday, December 11, 2017

December 11, 2017

5 Rounds:
5 Bench Press @32X1 w/Shoulder Grip
10 Pendlay Rows

3x AMRAP 2 Minutes:
8 Wall Balls 20/14
8 Pull Ups
8 Burpees
Rest 1 Minute

3x AMRAP 2 Minutes:
8 Thrusters 95/65
8 Chest to Bar Pull Ups
8 Burpees
Rest 1 Minute


Saturday, December 9, 2017

December 9, 2017

Aquila Gone Bad

3 Rounds, 1 Minute Each:
KB Sumo Deadlift High Pull 70/53
Toes to Bar
Wall Ball 20/12
Burpee onto 45# Plate
Ski for Cal
Rest

Rx+ if PC > 205/115
Sub Power Clean 135/95 for KBSDHP


Friday, December 8, 2017

December 8, 2017

10×3 OTM Deadlift + Chains
Start ≈ 50% Add ≈ 10% every 3 sets

Helen
3 Rounds For Time:
400m Run
21 KB Swing 53/35
12 Pull Ups


Thursday, December 7, 2017

December 7, 2017

You Will Die
Perform all of the Death By sequences consecutively.
When you fail a set, start the next Death By on the following minute.

Death by Double Unders*
Death by Burpee +6″ Vertical Leap
Death by 10m Run

*Scaling for Double Unders (Goal is 6-10 Rounds)
Beginner – 10x Heavy Rope (10, then 20, then 30…)
Beginner – 1x Double Under
GPP Rx – 5x Double Under
Rx+ – 10x Double Under


Wednesday, December 6, 2017

December 6, 2017

Hang Squat Clean 3-3-3-3-3

Rx+ Clean > BW
Squat Clean 3-3-2-2-1-1-1

2 Rounds For Time:
500m Row
25 OH Squat 75/53
20 Toes to Bar

Rx+
Amanda
9-7-5 of:
Muscle Ups
Sq. Snatch 135/95


Tuesday, December 5, 2017

December 5, 2017

Perform the following tasks in any order.
Rest as needed between.

1) 50 Pull Ups for Time (Rx+ 13 Rope Climbs)

2) 400m Belted Sled Pull @ BW For Time

3) AirDyne .5BW in Cal For Time


Monday, December 4, 2017

December 4, 2017

Pause Bench Press 5-5-3-3-2-2-1-1-1
Between 5s, 3s, and 2s, 10 Ea Heavy DB Row

8 Rounds Rotating Tabata:
Push Ups
KB SDHP 70/53
Double Unders

Rx+
Diane
21-15-9 of
Deadlift 225/135
Handstand Push Ups


Saturday, December 2, 2017

December 2, 2017

6×2 Squat @ 75-80%

For Time:
25 Pull Ups
400m Run
21 Thrusters 75/53
800m Run
21 Thrusters 75/53
400m Run
25 Pull Ups

Rx+
Daniel
For Time:
50 Pull Ups
400m Run
21 Thrusters 95/65
800m Run
21 Thrusters 95/65
400m Run
50 Pull Ups