Daily WOD

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

Friday 021017

1. 

Establish 1RM Thruster from the floor. 

2. 

Establish 1RM Thruster from a rack

3. 

AMRAP 15:

100 Double Unders

100 Wall Balls (20/14)(10ft target)

100 Cal AirBike

Wednesday 020817

1. 

 Back Squat

85%x5x6

2. 

5RFT

400m Run

21 Push Press (95/65)

18 Deadlift (95/65)

3. 

Overhead Walking Lunge 

AHAP for 6 sets of 20ft. 

Tuesday 020717

1. 

21-15-9

2 KB Thruster (1.5/1)

2 KB Deadlift

2. 

Push Press

Build to a heavy single

then, 90%x2x3

3. 

AMRAP 15

15 Box Jumps (24/20)

10 Push Up

5 Muscle Up

Monday 020617

1. 

Back Squat

85%x5x3

2. 

Barbell Reverse Lunge 

40%x8x3 (alternating) 

note: use % of 1RM Back Squat

3. 

Establish Max Unbroken Reps Set for:

Strict Pull-Up

Strict Handstand Push Up

4. 

3 Rounds For Time:

10 Pull Ups

12 Deadlift (275/185)

16 Air Squats

 

 

Friday 020317

1. 

AMRAP 18

20Ft Single Arm Overhead DB Lunge, Right (50/35)

10 Burpees

20Ft Single Arm Overhead DB Lunge, Left

10 Pull Ups

2. 

EMOM 12

2 Muscle Ups

3. 

For Time:

1 Mile Run

Tuesday 013117

1. 

Power Clean + Pause Front Squat + Jerk

Build to a Heavy Set then drop 10kg for 3 sets

2. 

On a 12 Minute Clock:

200 Double Unders

With remaining time establish 3RM Snatch

3. 

Back Squat

90%x3x5

4. 

Reverse Lunge

70%x12x3 (6 per leg, use % of back squat 1RM)

5. 

4 Rounds For Time:

5 Snatch (95/65)

10 Push Press (95/65)

15 Deadlift (95/65)

Monday 013017

1. 

Power Snatch

Build to a heavy set of 6, then 80%x6x4

2. 

21-15-9 (strict)

Handstand Push Up

Pull Up

3. 

AMRAP 9

12 Box Jump (24/20)

24 Dumbell Clean & Jerk (45/25)

Friday 012716

1. 

Snatch

Build to Max

2. 

21-15-9

Thruster (65/45)

Pull - Up

3.  

Back Squat

Build to a heavy set of 5