Daily WODs

Monday, January 8, 2018

January 8, 2018

Split Jerk 3-3-2-2-1-1-1

AMRAP 15 Minutes:
200m Run
10 Push Press @50%^
8 Toes to Bar

Rx+
AMRAP 15 Minutes:
200m Run
10 Push Press 155/108
12 Hollow GHD Sit Up (No OH Floor Touch)


Saturday, January 6, 2018

January 6, 2018

Squat 3RM

Rx+ If Squat > BW
5×3 Squat Clean

AMRAP 12 Minutes:
15 Thruster 45/33 (Rx+ 75/53)
15 Double Unders (Rx+ 25x)
1 Rope Climb (Rx+ 2x)

Rx++
.com 171218
Alternate For Time:
21-15-9 BW Squat
7-5-3 Rope Climb


Friday, January 5, 2018

January 5, 2018

5×10 Bench Press

4 Rounds:
20/15 Cals Row
15 Push Ups
12ea KB Snatch 44/26

Rx+
4 Rounds:
25/20 Cal AirDyne
15 Ring Dips
12 Hang Power Snatch 115/78


Thursday, January 4, 2018

January 4, 2018

4 Rounds Each For Time:
10 DB Hang Squat Clean
10 Push Press
10 Burpees
10 Pull Ups
Rest 2 Minutes
GPP 30/20s Rx+ 45/30s

Rx++
The Lyon
5 Rounds Each For Time:
7 Squat Clean 165/113
7 Shoulder to Overhead 165/113
7 Burpee 6″ Jump Chest to Bar
Rest 2 Min Between


Wednesday, January 3, 2018

January 3, 2018

10×3 Sumo w/Chains

Rx+ If SDL>1.5 BW
7×3 Power Snatch (No Pulls No Presses)

For Time:
800m Run
10ea Sledge Hammer
600m Run
20ea Sledge Hammer
400m Run
30ea Sledge Hammer
200m Run
40ea Sledge Hammer


Tuesday, January 2, 2018

January 2, 2018

5 Rounds:
8 Seated DB Press
10 T-Bar Row

3 Rounds For Time:
12 Push Ups
18 Cal Row
24 Wall Ball

Rx+
3 Rounds For Time:
8 Muscle Ups
15 DB Thrusters 45/30s


Saturday, December 30, 2017

December 30, 2017

5×3 Power Clean

Rx+ If PC>BW
Clean and Jerk 3-3-2-2-1-1-1

4 Rounds:
400m Run
150ft Bear Crawl
6 Sandbag 80/50 Clean & Throw-Over

Rx+
.com 171211
4 Rounds:
500m Row
10 Overhead Squat 155/108


Friday, December 29, 2017

December 29, 2017

Thruster 3-3-2-2-1-1

Rx+ OHS>BW
7×1 Squat Snatch

3 Rounds:
400m Row
10 Thruster @ 50%^
12 Pull Ups

Rx+
.com 171128
3 Rounds:
400m Run
12 Power Snatch 115/78
6 Bar Muscle Up


Thursday, December 28, 2017

December 28, 2017

3 Rounds:
10ea Punch the Nuts
8ea Upside Down Press
12 MB Hollow Rock
12 Hip Extensions

AMRAP 15 Minutes:
40 Cal Row
35 Sit Ups
30 KB Snatch 44/26 (Rx+ KB 53/35)
25 Burpees
20 Rope Slams
15 Box Jump 24/20″ (Rx+ 30″)


Wednesday, December 27, 2017

December 27, 2017

DB Bench
10-8-6-4-10-12
Between Sets 5x Max Strict Chins
*Assistance or Resistance as needed for 6-10 Reps

In Teams of 3,
As Far as Possible in 10 Minutes:
Sled Pull @Average Team BW
Rotate as needed

Then Immediately,
As Far as Possible in 10 Minutes:
Max Meters Ski
Rotate as needed