Daily WODs

Saturday, June 24, 2017

June 24, 2017

Pause Squat 3-3-3-2-2

Rotate For Time:
20-15-10-5 DB Thruster 30/20s (Rx+ 45/30s)
5-10-15-20 Pull Up
15/12 Cal Row

Rx++
Jason
Alternate For Time:
100-75-50-20 Air Squat
5-10-15-20 Muscle Ups


Friday, June 23, 2017

June 23, 2017

1RM Bench Press

Alternating Tabata 8x:
-Push Ups (Rx+ Dips)
-Rope Slams
Then Alt. Tabata 8x:
-AirDyne
-KB Sn 44/26 (53/35)
Then Alt. Tabata 8x:
-Sit Ups
-Double Under (Rx+ Heavy Rope DU)

Score Total Reps


Thursday, June 22, 2017

June 22, 2017

4 Rounds:
8 Pause GHD Sit Ups
8 Pause OH Squat
8ea KB UD Press
8-10 Chin Ups

5 Rounds:
100m Farmer Carry  45/30s (Rx+ 70/53s)
100ft Lunges
2 Wall Walks (Rx+ 12 Freestanding HS Shoulder Taps)
10 Burpees


Wednesday, June 21, 2017

June 21, 2017

6×3 Hang Power Snatch

Rx+ SN≈BW
6×2 Pos Power Snatch (Above/Below Knee)

.com 170614
1-2-3 Min Each:
Double Unders
Alt DB Snatch 30/20 (Rx+ 50/35)


Tuesday, June 20, 2017

June 20, 2017

DB Seated Press 10-8-6-4-10-12
5×10 T-Bar Row Between Sets^

1x Max Pull Ups

For Max Calories
3 Min AirDyne
3 Min Rest
2 Min Row
2 Min Rest
1 Min Ski


Monday, June 19, 2017

June 19, 2017

Deadlift 2-2-2 @ 80/85/90%

3×10 Stiff-Leg @21X1 @ 30%1RM DL

Alternate For Time:
25-20-15 Wall Ball 20/14 (Rx+ 30/20x10ft)
200-400-600m Run


Saturday, June 17, 2017

June 17, 2017

5×8 DB Bench Press w/Feet Up

AMRAP 15 Minutes:
1 Rope Climb
10 Thrusters 95/45
20 Double Under

Rx+ OHS>BW
For Time:
75-60-45-30-15 Double Under
15-12-9-6-3 Squat Snatch 135/93
5-4-3-2-1 Rope Climb


Friday, June 16, 2017

June 16, 2017

4 Rounds:
8 Heavy Bent Row
8 Pause GHD Situps

4x100m Sled Pull BW
Rest 1 Min

3x500m Row
Rest 2 Min

5x30sec Max Burpees
Rest 90 sec


Thursday, June 15, 2017

June 15, 2017

Box Squat 5-5-3-3-2-2

21-15-9 of:
DB Thruster 30/20
DB Snatch 30/20
(Switch hands on DB Sn as needed)

Rx+
.com 170605
21-15-9 of:
DB Hang Squat Clean 50/35
Handstand Push Ups


Wednesday, June 14, 2017

June 14, 2017

3 Rounds:
8ea Goblet Bulgarians
8 Big Box Jump
8ea Punch the Nuts (Demo)
12 Hip Extensions

For Time:
800m Run
35 Ab Mat Sit Ups
40 Russian KB Swing 53/35 (Rx+ 70/53)
400m Run
40 Russian KB Swing 53/35 (Rx+ 70/53)
35 Ab Mat Sit Ups
800m Run