Daily WOD

Wednesday, December 30, 2015

A. Shoulder Mobility B. Skill Warm-Up 6 minute EMOM @ 50% of Thruster 1RM 1 Power Clean 1 Thruster 1 Push Jerk C. 5 Rounds 4 Muscle-Ups 12 Thrusters @ 115/85# 12L/12R Single Arm KB Swings 24/16kg 12 Clean & Jerks @ 115/85#… Read more »

Tuesday, December 29, 2015

A. Hip Mobility for 7 minutes B.  SUPERSET Deadlift 7×1 @85% of 1RM Weighted Pull Up 7×2 C. 2 Rounds As Many Reps As Possible 1 minute MAX Rope Climb 2 minute MAX Plate Burpee 1 minute REST D. CASH OUT 4 minute max… Read more »

Monday, December 28, 2015

A. 2 Rounds of 6 Minute AMRAP Row 1000m L2: 900m L1: 800m   Then, As Many Rounds As Possible of with remaining time: 10 Kipping HSPU L2: 5 HSPU L1: 10 DB Shoulder Press 40 Double Unders   Rest 1… Read more »

Saturday, December 26, 2015

Partner WOD AMRAP 7min P1: 10 DB Front Squats (55/35lbs), while  P2: accumulates Double Unders SWITCH Score is total DU Rest 1min AMRAP 7min  P1: 10 DB Step Ups (24/20”) – 65/45lbs, while P2: accumulates air squats SWITCH Score is total air… Read more »

Thursday, December 24, 2015

Part 1: 1 Hang Power Snatch 1 Power Snatch 10 rounds Rest 2min between rounds Technique and form is key, go as heavy as possible without compromising technique and form.   Part 2: EMOM for 10min 20 KB Swings (24/16kgs)… Read more »

Wednesday, December 23, 2015

10 Wall Ball (20/14) 10 Box Jump (20”) 5 Burpee 20 Wall Ball 20 Box Jump 10 Burpee 30 Wall Ball 30 Box Jump 15 Burpee 40 Wall Ball 40 Box Jump 20 Burpee

Saturday, December 19, 2015

A. Chest to Bar Pull Ups  6 x max effort B. Ring Dips 6 x max effort C. Partner WOD  7 rounds for time: Partner 1 –  30 squats  Partner 2 –  Plank  switch 1 round = both partners completing both… Read more »