• Daily WOD Blog

    08012019

    Overhead Squat 5-5-4-4-4


    4 rounds for time of:

    20 Pull-ups

    30 Russian Kettlebell Swings, 70/50 lbs

    40 Double Unders

    *Perform as many strict pull ups as possible EACH round before kipping.

    **RX+ Strict Pull Ups Only


    Accessory: For quality: 100 Hollow Body Rocks

  • Daily WOD Blog

    07312019

    30 rounds for time of:

    5 Wall Balls, 20/16 lbs

    1 Power Clean, 165/115 lbs

    20 Minute Time Cap


    Accessory:

    For quality:

    Scale Practice, 4 mins

    Handstand Descent Practice, 4 mins

  • Daily WOD Blog

    07302019

    Thruster 4-2-2-2-1


    Complete as many rounds as possible in 14 mins of:

    21 Box Jumps, 24/20 in

    12 Dumbbell Push Press, 45/25 lbs

    12/10 Row Calories

  • Daily WOD Blog

    07262019

    For quality:

    10 Bench Press, 185/105 lbs

    10 Toes-to-bars

    Max Set Dumbbell Thrusters, 65/35 lbs

    Complete as many rounds as it takes to reach 100 DB thrusters.


    Accessory: For time: 30 Echo Bike Calories

  • Daily WOD Blog

    07252019

    Overhead Squat: 5X5


    3 rounds for quality of:

    Farmers Walk (Dumbbell), 45/35 lbs, 200 m

    Waiter Walk (Right Arm), 45/35 lbs, 50 m

    Waiter Walk (Left Arm), 45/35 lbs, 50 m

    Sprint, 100 m

    Walk, 100 m


    Accessory:

    3 rounds for quality of:

    L Side Plank, 30 secs

    Reverse Plank, 30 secs

    R Side Plank, 30 secs

    Front Plank, 30 secs

  • Daily WOD Blog

    07232019

    Shoulder Press 1-1-1-1-1-1-1


    Annie

    50-40-30-20-10 reps, for time of:

    Double Under

    AbMat Sit-up


    Single Arm DB Row, Each Arm 8-8-8-8

    Alternating Hammer Curl, Each Arm 8-8-8-8