• Daily WOD Blog

    02252020

    Sots Press 5-5-5-5


    Complete as many rounds as possible in 12 mins of:

    Sprint, 200 m

    12 Dumbbell Shoulder-to-Overheads, 65/35 lbs

    Normal class schedule.

  • Daily WOD Blog

    02242020

    A. 5 rounds for max reps of:

    Pull-up, 20 secs

    Rest 10 secs

    Push-up, 20 secs

    Rest 10 secs

    — then —

    5 rounds for max reps of:

    Air Squat, 20 secs

    Rest 10 secs

    GHD Sit-up, 20 secs

    Rest 10 secs

    — then —

    5 rounds for max reps of:

    Row Calorie, 20 secs

    Rest 10 secs

    Double Under, 20 secs

    Rest 10 secs


    B. 500 M TT Row

  • Daily WOD Blog

    02212020

    “Death By” – Thruster : 1 rep + 1 rep / 1 min

    With a continuously running clock perform:

    1 Thruster, 95/65 lbs in the first 1 min

    2 Thrusters, 95/65 lbs in the second 1 min

    3 Thrusters, 95/65 lbs in the third 1 min …

    Continuing this for as long as you are able.


    Run 2 mi at 85%


    FQ: Stretches

  • Daily WOD Blog

    02202020

    A. Hang Snatch High Pull + Hang Snatch 2-2-2-2-2


    B. Drop Snatch 4-4-4


    C. 4 rounds for quality of:

    10 1/2 Kneeling Single R-Arm Dumbbell Press

    10 1/2 Kneeling Single L-Arm Dumbbell Press

    10 Goblet Cyclist Squats

    10 Banded Straight Arm Pull Downs

  • Daily WOD Blog

    02182020

    12-9-6 reps, for time of:

    Deadlift, 315/205 lbs

    Bar Muscle-up


    Every 1 min for 12 mins, alternating between:Alternating Dumbbell Hammer Curl, pick load

    Rest 1 min

    Dumbbell Push-up

    Rest 1 min

  • Daily WOD Blog

    02152020

    Partner WOD:
    -One partner will be “ON” and the other will be “OFF”
    -Switch who is “ON” and “OFF” each round
    -Only rest during prescribed rest times

    10 X 30S “ON”, 30S “OFF”
    On: Row Cals
    Off: Weighted OH Single Object Hold, 50/35 lb
    Rest 1 Minute

    10 X 30S “ON”, 30S “OFF”
    On: Russian KB Swings, 70/50 lb
    Off: Russian Twists, 45/35 lb
    Rest 1 Minute

    10 X 30S “ON”, 30S “OFF”
    On: Pull Ups
    Off: Dead Hang; Can’t complete pull up reps if partner comes off hang.
    1 Minute Rest

    10 X 30S “ON”, 30S “OFF”
    On: Farmers Carry for Distance (Must stay together)
    Off: Rest and stay in spot that you stopped

    Farmers Carry Weight: 1/2 of combined partner’s body weight
    So if partner 1 weighs 130 lbs and partner 2 weighs 150 lbs, total pounds: 280
    280/2 = 140
    So between partners, you have to farmer’s carry a total of 140 pounds between the two of you.
    In this example, each partner could walk with a 35 lb dumbbell in each hand. (35 X 4 = 140)

  • Daily WOD Blog

    02142020

    A.

    10 rounds for time of:

    3 Handstand Push-ups

    6 Medicine Ball Push-ups

    9 Air Squats

    12 Walking Lunges


    B. For time: 150 Double Unders

    Happy Valentine’s Day… Don’t forget your boo!

    Image result for valentines day