Category Archives: Daily WOD

4 rounds (not for time):

Max reps ring pull-ups

10 Ab wheel roll outs

8-12 Sumo stance KB or DB RDLs

 

then

 

10 minutes:

Odd minutes: 30 KB swings

Even minutes: Rest

 

*Choose a weight that will challenge you.  Attack these sets with fast and aggressive swings. Do not break up the set of 30.

 

Weightlifting:

Rest day

 

5 rounds:

5 push presses (build in weight each round)

10 ab wheel roll outs

 

then

 

5 RFT:

12 Deadlifts 275/185

50 Double unders

 

Weightlifting

Snatch high pull + power snatch

4x(3+1)@75%

 

power clean and jerk

4x(3+1)@75%

 

RDL

4×5@85%

Every 90 seconds for 10 rounds:

1 Power clean

1 Front squat

1 Jerk

*Start around 80% of best clean and jerk.  Work up as form allows.

 

 

then

 

5 rounds not for time:

5 weighted pull ups

10 Ab wheel roll outs

15 heavy kb swings

1 sled push

 

Weightlifting:

Front squat

4×2@85%

 

Snatch

4×2@85%

 

Clean and jerk

4x(2+1)@85%

 

Clean pull

5×3@95%

 

 

4 rounds:

8-12 DB bench presses

Max reps of ring pull ups

Rest as needed. Use a challenging weight for the given rep ranges on the bench press. Modify ring pull ups to ring rows as needed.

 

then

 

With a buddy:

20 minute AMRAP:

25 calories Bike or Row

15 V-ups

 

Weightlifting:

Clean and jerk technique class at 5:30!

 

 

 

4 rounds:

5 Front Squats @ 75%

10 Sumo stance KB/DB RDLs

 

then

 

15 minute AMRAP:

5 HSPU

10 Toes to bar

15 DB hang snatches each arm 50/30

 

Weightlifting:

back squat

3 waves:

4@80%

2@85%

 

Snatch

3 waves:

3@80%

2@85%

 

clean

3 waves:

3@80%

2@85%

 

clean deadlift

4×3@105%

 

CF4CF Fundraiser today!  Come out from 9-12 for a fun workout and cold drinks afterwards as we raise money to fight Cystic Fibrosis!  Donations of $60 per team are encouraged.

 

“65 Roses”

20 minute AMRAP:

650 m Run buy in

65 Burpees

65 Wall balls

65 Double unders

65 Box jumps

65 Sit ups