Daily WODs

Tuesday, November 7, 2017

November 7, 2017

In any order, Rest as need between:

500m Ski

3 Min AirDyne Cals

1 Mile Run


Monday, November 6, 2017

November 6, 2017

5 Rounds:
Max Rep Dips*
10 Pendlay Rows
*Use Sling Shot or add weight to achieve 6-12 Reps each Round

For Time:
500-400-300-200m Row
20-15-10-5 Toes to Bar

Rx+ Snatch > 155/103
40-30-20-10 Power Snatch 75/53
21-18-12-9 Toes to Bar


Saturday, November 4, 2017

November 4, 2017

5-4-3-2-1 Push Press

Every Minute to Fail:
2, 4, 6… Thrusters 95/65
2, 4, 6… Pull Ups
Score total completed reps

In other words, on the first minute do 2 thrusters and 2 pull ups.
On the second minute do 4 thrusters and 4 pull ups.
Minute 3, 6 and 6 and so on until failure to compete all reps in the
given minute.


Friday, November 3, 2017

November 3, 2017

10 Minutes Handstand Progressions

For Time:
25 Box Jumps 20″
25 Burpees
Rest 2 Minutes,
Then 5 Rounds For Time:
5 Burpees
5 Box Jumps 20″
Rest 2 Minutes,
Then For Time:
25 Burpee Box Jumps 20″
Rest 2 Minutes,
Then For Time:
25 Burpees
25 Box Jumps 20″


Thursday, November 2, 2017

November 2, 2017

5×5 Pause Squat

In Teams of 3,
10 Rounds Each:
40y Sled Drag 135/90 (Rx+ 225/135)
Then immediately,
10 Rounds Each:
30 sec Row Sprint

 


Wednesday, November 1, 2017

November 1, 2017

For Time:
60 Cals Any Machine*
100ft Bear Crawl (Rx+ 50ft HS Walk)
50 Rope Slams
100ft Bear Crawl (Rx+ 50ft HS Walk)
40 Sit Ups
100ft Bear Crawl (Rx+ 50ft HS Walk)
30 Alt DB Snatch 45/30 (Rx+ 30 Power Clean 135/93)
100ft Bear Crawl (Rx+ 50ft HS Walk)
20 Cals Any Machine*

*May use same or different machines


Tuesday, October 31, 2017

October 31, 2017

5 Rounds:
6-10 DB Bench Press
1-3 Rope Climb (Rx+ 1 Legless)
Scale to 5 Leg Lock Pull Ups

3 Rounds For Time:
200/150m Ski
400m Run
15 KB Swings 53/35 (Rx+ 70/53)
Rest as needed*
*During each rest perform max reps
Push Up or Dip or HSPU


Monday, October 30, 2017

October 30, 2017

Sumo Deadlift 5-5-3-3-3

AMRAP 7 Minutes:
100 Wall Ball 14/8 (Rx+ 20/14)

Rx++ OHS>BW
Squat Isabel
For Time:
30 Squat Snatch


Saturday, October 28, 2017

October 28, 2017

Tabata Something Else
Tabata 8x Each:
Pull Ups
Push Ups
Sit Ups
Air Squats
Score total reps, No Rest Between


Friday, October 27, 2017

October 27, 2017

3RM Box Squat

In 5 Minutes:
50 KB Snatches 44/26 (Rx+ 53/35)
Max Cal Row
-Rest 3 Minutes

In 4 Minutes:
40 KB Snatches 44/26 (Rx+ 53/35)
Max Cal Row
-Rest 2 Minutes

In 3 Minutes:
30 KB Snatches 44/26 (Rx+ 53/35)
Max Cal Row

Score Total Cals