• Daily WOD Blog

    08222019

    25 Minutes to get as far as possible:

    50 Hang Power Cleans, 115/75 lbs

    — then —

    30-20-10

    Sumo Deadlift High-pulls, 115/75 lbs

    Unbroken Double Unders

    — then —

    150 Wall Balls, 20/16 lbs

    — then —

    30-20-10

    Handstand Push-ups

    Box Jump Overs, 24/20 in

    AbMat Sit-ups


    3 rounds for quality of:

    Downward Dog, 30 secs

    Childs Pose, 30 secs

    Seal Stretch, 30 secs

    L-Sit Hold, 30 secs

  • Daily WOD Blog

    08212019

    For quality: Squat Snatch, 20 mins


    Every 1 min for 14 mins, alternating between:

    3 Ring Muscle-ups

    1 Squat Snatch, 185/115 lbs

    RX + 205/135 lb


    Pigeon Stretch, 4 mins

  • Daily WOD Blog

    08202019

    10 rounds for max reps of:

    max rep Burpees, 30 secs

    Rest 30 secs

    max rep Shoulder Press, 95/65 lbs, 30 secs

    Rest 30 secs


    A single Plank hold for max time.


    Saddle Archer Stretch, 2 mins

  • Daily WOD Blog

    08192019

    Overhead Squat 2-2-1-1-1

    Rest 45 secs between sets.


    For Time:

    Row 800 M

    50 Toes-to-bars

    Echo Bike Calories, 50/35

    50 Toes-to-bar


    Accumulate two minutes of Shoulder Distraction each shoulder.

  • Daily WOD Blog

    08162019

    Back Squat 5-5-5-5-5


    3 rounds for quality of:

    12 Dumbbell Bulgarian Split Squats, pick load

    12 Dumbbell Bulgarian Split Squats, pick load

    12 Weighted Box Step-ups, pick load

    12 Barbell Back Loaded Lateral Lunges, pick load



    For quality: Couch Stretch, 2 mins

  • Daily WOD Blog

    08152019

    3 rounds, each round for time, of:

    15 American Kettlebell Swings, 50/35 lbs

    10 Burpees 20/16

    20/16 Row Calories

    15 Wall Balls, 20/16 lbs

    10 V Up Situps

    Sprint, 200 m

    Rest 2 mins between each round.