Category: Daily WOD

Category: Daily WOD

Category : Daily WOD

Front Squat
5 @ 70%
5 @ 75%
2×5 @ 80%

–THEN–

10 min AMRAP
12 Wall Ball (20/14)
6 Deadlift (205/155)
200m Africa Carry

 

7-16-15

 

 


Category: Daily WOD

Category : Daily WOD

Pendlay Row 8×3
and…
Lateral WB Toss 5×4

–THEN–

Snatches

–THEN–

2 Rounds:
20 T2B
50 Double Unders

 

7-17-15


Category: Daily WOD

Category : Daily WOD

Thruster Biathalon

600m Run
22 Thrusters (95/65)
600m Run
16 Thrusters
600m Run
10 Thrusters

* Every time the bar is dropped to the ground, 200m penalty run *

 

7-15-15


Category: Daily WOD

Category : Daily WOD

Good Mornings
and…
Barbell Ab Rolling

5×4

–THEN–

5 min AMRAP
8 Pullups
12 Lateral Box Jumps (20/16)

 

7-14-15

 

 


Category: Daily WOD

Category : Daily WOD

Push Press
4×3 @ 80%
1 @ 88%

–THEN–

Dips!

–THEN–

5 Rounds:
8 Cleans (115/75)
6 Front Rack Lunges
12 Burpees

* Rest 90 seconds between rounds *

 

7-13-15


Category: Daily WOD

Category : Daily WOD

Good Morning!
6×4

Superset with…

Barbell Ab Rolling
5×4

–THEN–

For Time:

20 Push Press (115/75)
20 T2B
800m Run
* 1 minute rest *
15 Push Press
15 T2B
400m Run
* 1 min rest *
10 Push Press
10 T2B
200m Run

 

7-10-15


Category: Daily WOD

Category : Daily WOD

Pendlay Row
7×3 @ 80%

with . . .

Lateral Ball Toss
4×4

–THEN–

3,6,9,12
Squat Clean (135/95)
Burpees

 

7-9-15

 

 


Category: Daily WOD

Category : Daily WOD

Push Press
4×4 @ 75%
1 @ 88%

–THEN–

Dip Practice

–THEN–

Sprints!

 

7-8-15

 

 


Category: Daily WOD

Category : Daily WOD

Front Squat
5×3 @ 80%

Followed By . . .

3×6 Split Squat

–THEN–

4 Rounds:
15 Pullups
10 Deadlifts (185/115)
400m Run

 

7-7-15


Category: Daily WOD

Category : Daily WOD

Snatch Balance Practice

–THEN–

3 Rounds:
15 Thrusters (95/65)
50 Double Unders
10 Box Jumps (24/20)

 

7-6-15