Daily WODs

Monday, October 16, 2017

October 16, 2017

10×3 OTM Deadlift increasing from 50 to 70%

AMRAP 15 Minutes:
3-5 Reps Strongman Implement of Choice
16 Alt DB Lunges 30/15s
20 Double Unders or 50 Heavy Rope

Rx+ Snatch>185/113
AMRAP 15 Minutes:
5 Squat Snatch 135/83
8 Handstand Push Ups
50 Double Under


Saturday, October 14, 2017

October 14, 2017

AMRAP 20 Minutes:
20 Double Unders
15 AbMat Sit Ups
10 Alt DB Snatch 45/30
5 Burpee Box Jump Step Down 24/20
1 Rope Climb

Rx+
AMRAP 20 Minutes:
50 Double Under
20 AbMat Sit Up
10 Power Clean 135/83
5 Burpee Bar Muscle Up


Friday, October 13, 2017

October 13, 2017

5×5 Box Squat

8 Rounds:
100y Farmers Carry 45/30 (Rx+ 53/35KBs)
50ft Overhead Plate Lunges 25/15 (Rx+ 45/25)
20 Sledge 12/8 (Rx+ Alternating 16/12)


Thursday, October 12, 2017

October 12, 2017

Bench Press 10-8-6-4-2-10-10

6x Tabata Push Ups (Rx+ 8x)
Score Lowest

Row 800
Rest 3 Min
Row 600
Rest 2 Min
Row 400
Rest 1 Min
Row 200


Wednesday, October 11, 2017

October 11, 2017

3-4 Rounds:
12 Knees to Elbows
10 Bent Over DB Rows
12 Heavy Swings
HS Progression of Choice

Each For Time:
400m Sled Push 45/0
Rest as Needed
800m Ski
Rest as Needed
1.5mi AirDyne


Tuesday, October 10, 2017

October 10, 2017

Thruster 6-5-4-3-2

Rx+ Thruster>BW
TnG Cluster 6-5-4-3-2

Reverse Jackie
For Time:
30 Pull Ups
50 Thrusters 45/33
1000m Row


Monday, October 9, 2017

October 9, 2017

5×3 Hang Power Snatch

Rx+ If OHS>BW
5×3 Hang Squat Snatch

Progressive Helen
Rotate for time:
200-400-600m Run
12-21-30 KB Swing 53/35
6-12-18 Pull Ups


Saturday, October 7, 2017

October 7, 2017

3RM Squat

3 Rounds:
20 Wall Ball 14/8
15 Burpee Box Jump Over 24/20″

Rx+
.com 170924
For time:
50 Wall Ball 20/14
15 Power Clean 135/93
50 Wall Ball 20/14
10 Power Clean 185/113
50 Wall Ball 20/14
5 Power Clean 225/133


Friday, October 6, 2017

October 6, 2017

5 Rounds:
1 Min KB Snatch 44/26 (Rx+ 53/35)
1 Min Double Under
1 Min Turkish Get Up
1 Min Rest
Score only worst sets of each movement


Thursday, October 5, 2017

October 5, 2017

5×3 Bench Press @80%
+1x Max Reps TnG @65%

Continuous Clock For Max Reps:
1 Minute Toes to Bar
3 Minute Row Cal
1 Minute Sit Ups
Score Total Reps + Cals

Rx+
.com 170925
For time:
50-cal. row
50 toes-to-bars