Daily WOD

Tuesday 032117

1. 

EMOM 16

Minute 1 - 8 DB Thruster (50/35)

Minute 2 - 5 Pull Ups

Minute 3 - 50 UB Double Under

2. 

Press

Build to 5RM

3. 

15-12-9

Squat Clean Thruster (95/65)

GHD Sit Up

Monday 032017

1. 

For Time:

3k Row

2. 

Back Squat

85%x3x5

3. 

RDL

5-5-5-5-5

4. 

21-15-9

Push Press (135/95)

Hang Clean (135/95)

Complete 50 Double Unders before each round. 

Wednesday 031517

1. 

Deadlift

Build to a moderate set 5

2. 

DB Weighted Box Step Up

3x8 (AHAP)

3. 

3 RFT

15 Handstand Push Up

10 DB Thruster (50/35)

5 Toe to Bar

Tuesday 031417

1. 

Push Press

90%x2x6

2. 

21-15-9

Front Squat (155/105)

Double Under

Ring Push Up

3. 

Squat Clean

Build to a heavy single

Monday 031317

1. 

Back Squat

Build to Heavy Single

2. 

Snatch + Snatch Pull + Hang Snatch

75%x1x6

3. 

21-15-9

Deadlift (155/105)

Shoulder to Overhead (155/105)

Tuesday 030717

1. 

DB Row

12-12-12-12-12 (each side)

2. 

Hollow Rock

3x20

3. 

4 Rounds For Time

12 Shoulder to Overhead (135/95)

8 Deadlift (135/95)

6 Strict HSPU

Monday 030617

1. 

Back Squat

80%x5x5

2. 

Hang Snatch
 

Build to a heavy triple

3. 

21-15-9

DB Thruster (50/35)

Pull Up

 

Wednesday 030117

1. 

Hang Clean

80%x2x5

2. 

Deadlift

Build to a Heavy Single

3.

For Time:

50 Thruster (95/65)

30 Toe To Bar

50 Air Squat

30 Pull Up

Tuesday 022817

1. 

Clean + Front Squat + Jerk

Build to a heavy single, then 80%x2x4

2. 

EMOM 12

Even - 3 Muscle Up

Odd - 7 Handstand Push Up

3. 

21-15-9

Wall Ball (20/14)

Push Press (135/95)

Monday 022717

1. 

Back Squat

Build to a Heavy set of 5

2. 

EMOM 10

2 Rope Climb

5 Handstand Push Ups

3. 

Snatch

Build to 1 @ 90%

4. 

For Time:

2k Row

Wednesday 022217

1. 

Power Clean

Build to a heavy set of 10

2. 

For Time:

10k Row

3. 

Get Your Mind Right.

Write three goals for your fitness over the next 90 days. 

Tuesday 022117

1. 

Snatch

Build to Heavy Single

2. 

Clean + Jerk

Build to Heavy Single

3. 

For Time:

50 Cal Row

40 Wall Ball (20/14) (10)

30 Burpee

20 Deadlift (225/155)

10 Handstand Push Up

Monday 022017

1. 

AMRAP 12

10 Pull Ups

20 Push Ups

30 Air Squats

2. 

3 Rounds For Time:

500m Row

4 Muscle Ups

12 DB Snatch (alt) (50/3%)

3. 

For Time:

3k Row

Friday 021717

1. 

Back Squat

90%x3x5

2. 

Clean 

Build to a heavy single

3. 

5 RFT

5 Muscle Up

12 Squat Snatch (135/95)

Tuesday 021417

1. 

Power Clean

80%x4x4

2. 

21-15-9

Pull Up

Sandbag Squat (150/100)

3.  

For Time:

Sandbag Carry (200/150)

 

 

Monday 021317

1. 

Push Press (Don't jerk it)

80%x7x3

2. 

400m Run

6x1 

3. 

On a 10 minute clock

Find a 1RM Clean;

complete 50 Double Unders between each attempt