• Daily WOD Blog

    08132019

    Test A Benchmark:
    BARBARA
    DIANE
    FRAN
    ISABEL
    KELLY
    MARY
    1/2 OR FULL CHELSEA
    ELIZABETH
    JACKIE
    NANCY
    ANNIE
    CINDY
    HELEN
    LYNN
    GRACE
    Linda
    NICOLE
    ANGIE
    EVA


    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

    08122019

    Overhead Squat 3-3-2-2-2


    5 rounds for quality of:

    Row, 500 m

    15 Bench Press, 135/95 lbs


    For quality:

    Scale Practice, 2 mins

    Plank Hold, 2 mins

    Stretch, 2 mins

  • Daily WOD Blog

    08102019

    With Partner, 2 rounds for time of:

    Row, 800 m

    60 Hang Power Snatches, 95/75 lbs

    60 Toes-to-bars

    60 Deadlifts, 95/75 lbs

    60 Chest-to-bar Pull-ups

    60 Hang Power Cleans, 95/75 lbs

    60 Wall Balls, 20/14 lbs

    60 Front Squats, 95/75 lbs

    60 Push-ups

    Waiters Walk, 50/35 lbs, 200 m

  • Daily WOD Blog

    08092019

    Barbell Back Loaded Lateral Lunge: 3×14


    Complete as many rounds as possible in 20 mins of:

    Run, 400 m

    15 Burpee Box Jump Overs, 24/20 in


    Accessory: Couch Stretch. Accumulate 2 minutes each side.

  • Daily WOD Blog

    08082019

    5 rounds for quality of:

    15 Deadlifts, 135/95 lbs

    12 Hang Power Cleans, 135/95 lbs

    9 Front Squats, 135/95 lbs

    6 Push Jerks, 135/95 lbs


    3 rounds for quality of:

    Downward Dog, 30 secs

    Childs Pose, 30 secs

    Seal Stretch, 30 secs

  • Daily WOD Blog

    08072019

    For time:

    Row, 800 m

    100 Russian Kettlebell Swings, 70/50 lbs

    Handstand Walk, 100 ft


    Every 1 min for 9 mins, alternating between:

    Dumbbell Push-up

    Alternating Dumbbell Hammer Curl, pick load

    Rest 1 min

  • Daily WOD Blog

    08052019

    4 rounds for time of:

    10 Devil Press, 45/25 lbs

    Sprint, 200 m


    Accessory: Weighted Sit-up 3×15


    Carb Challenge: NO BREAD. NO PASTA. NO RICE.

    Welcome to h-e-double hockey sticks! Take this challenge one day at a time. Super star bonus points to those of you that complete 5 days straight! Log in BTWB when you complete a day bread, pasta, and rice free!

  • Daily WOD Blog

    08032019

    A. Pull-ups : Max Set

    A single set of Pull-ups for max reps.

    B. Every 2 mins for 32 mins, alternating between:

    3 Power Cleans, 90% 1RM

    25 Unbroken Wall Balls, 20/14 lbs

    15 Row Calories

    10 Strict L-Sit Pull-ups

  • Daily WOD Blog

    08022019

    Complete as many rounds as possible in 3 mins of:

    6 Echo Bike Calories

    6 Front Rack Barbell Lunges, 95/65 lbs

    –1 Minute Rest–

    Complete as many rounds as possible in 3 mins of:

    12 Alternating Dumbbell Plank Rows, 65/35 lbs

    6 Front Squats, 95/65 lbs

    –1 Minute Rest–

    Complete as many rounds as possible in 3 mins of:

    6 Echo Bike Calories

    6 Front Rack Barbell Lunges, 95/65 lbs

    –1 Minute Rest–

    Complete as many rounds as possible in 3 mins of:

    12 Alternating Dumbbell Plank Rows, 65/35 lbs

    6 Front Squats, 95/65 lbs