Daily WOD

Monday 012317

1. 

Hang Snatch

65%x6x3

2. 

Back Squat

Build to Heavy 5

then 85%x5x4

3. 

KB Goblet Box Step Up

3x20 Guys- 2pd, ladies-1pd

4. 

"NICK"

12 rounds for time of:
10 Dumbbell Hang Squat Cleans, 45 lbs
6 Handstand Push Up on Dumbbells

Wednesday 011817

1. 

Bench Press

Establish 5RM, then 80%x5x3

2. 

Snatch Balance

70%x3x3 (% of 1RM snatch)

3. 

Jerk From Rack

90%x2x3 (Use % of 1RM Jerk)

4. 

RDL

7-7-7-7-7

5. 

4RFT

10 Toe To Bar

3 Bar Muscle Up

10 Burpee

Tuesday 011717

1. 

Power Clean + Power Jerk

85%x2x6

2.

Front Squat

Build to Heavy Single

3. 

Back Rack Reverse Lunge

75%x6x6 (use % of front squat)

4. 

Complete as many rounds and reps as possible in 9 minutes of:
15 toes-to-bars
10 deadlifts (115/75)
5 snatches (115/75)

 

Monday 011617

1. 

Death By" - Burpees and Wall Balls : 1 rep + 1 rep / 1 min

With a continuously running clock perform:
1 Burpee and 1 Wall Ball, 20/14 lbs, 10/9 ft in the first 1 min
2 Burpees and 2 Wall Balls, 20/14 lbs, 10/9 ft in the second 1 min
3 Burpees and 3 Wall Balls, 20/14 lbs, 10/9 ft in the third 1 min
...
Continuing this for as long as you are able.

2.  

Hang Snatch

75%x5x5

3. 

4 Rounds For Time

50 Ft Sandbag Walk (150/80)

20 Pull Ups

10 Strict Handstand Push Ups

Friday 011317

1. 

Snatch

Build to a Heavy Triple

2.  

Clean & Jerk

Build to Heavy Double

3. 

DB Bicep Curl

12-12-12-12

4. 

Strict Weighted Pull Up

3-3-3-3-3

5.

4 Rounds For Time

500m Row

15 Deficit Handstand Push Up (4/2)

9 Toe to Bar

Wednesday 011017

1. 

Pause Power Snatch

Build to Heavy Single, then 80%x2x3

2. 

Pause Front Squat

Build to Heavy Single, then 85%x2x3

3. 

Complete as many rounds as possible in 10 mins of:
5 Shoulder-to-Overheads (115/75)
10 Deadlifts (115/75)
15 Box Jumps (24/20)

4. 

Snatch Pull + Snatch

85%x1x6

Tuesday 010917

1. 

EMOM 14

Even) Bench Press 4@70%

Odd) Wall Ball 12 reps

2. 

21-15-9

Thruster (95/65)

Bar Over Burpee

3.  

4RFT

10 Back Squat (155/105)

10 Cal Air Bike

10 Pull Up

Saturday 010617

1. 

Back Squat

Build to 5RM

2. 

20 Rounds For Time

5 Wall Balls (20/14)

3 DB Hang Power Clean (50/30)

1 Muscle Up

Friday 010517

1. 

Snatch

90%x1x8

2. 

EMOM 12

Even - 4 Muscle Up

Odd - 8 HSPU 

3. 

Sumo Deadlift

5-3-1-3-5

4. 

2 Rounds For Time

30/20 Air Bike Cal

30 Wall Ball (20/14)

20 KB Swing (2/1.5pd)

 

Wednesday 010417

1. 

Power Clean

Build to Heavy Single

2.  

Floor Press

5-5-5-5-5

3. 

Turkish Get-Up

Accumulate 6 per arm AHAP

4. 

On one 16 Minute clock

AMRAP 10

3 Muscle Up

10 Deadlift (155/105)

12 Box Jump (24/20)

In remaining 6 minutes establish

1 Rep Max Snatch

Tuesday 010317

1.

Snatch

Every 60 seconds for 12 minutes complete:

1 snatch + 1 OHS @ 80% of 1RM

2.

Deadlift

85%x3x6

3. 

RDL

50%x12x3 (% of 1RM DL)

4. 

AMRAP 15

50ft Overhead Lunge (95/65)

7 Burpee Over Bar

20 Wall Ball (20/14)

 

Monday 010217

1. 

AMRAP 8

20 Box Jump (24/20)

15 Deadlift (155/105)

7 Shoulder to Overhead (155/105)

2. 

Snatch

80%x3x6

3. 

Back Squat

80%x6x3

4. 

AMRAP 12

500m Row

15 HSPU

12 Pull Up

Saturday 123116

1. 

Back Squat 

Establish 1RM

2. 

For Time:

500m Row

3. 

Be thankful for the ability to exercise. Happy New Year!

Friday 123016

1. 

Power Snatch

Establish Max 

2. 

Power Clean + Jerk

Establish Max

3. 

Air Bike

Death By 10 cal

4. 

21-15-9

Deadlift (225/155)

Handstand Push Up

Wednesday 122816

1. 

Yoke Carry

3x100ft (Heavy)

2. 

Front Squat

Build to a Max Double

3. 

21-15-9

Thruster (95/65)

Strict Foot Elevated Ring Row

4. 

For Time:

3 Mile Run

Tuesday 122716

1. 

Bench Press

Establish 3RM

2.

Good Morning

3 sets of 7 at 8rpe

3. 

21-15-9

KB Swing (2/1.5)

AirBike (Cal)

4. 

GHD Sit Up

Accumulate 25 reps

Monday 122616

1. 

Back Squat

80%x3x5

Use % of 1RM

2. 

Handstand Walk

5 x 20m 

rest 90 seconds between sets

3. 

50-30-15-5

Row (Cal)

Air Squat

Pull Up