Category Archives: Daily WOD

Bench press

3×10; Start 5-10 lbs heavier than last week

Perform one easy set, one moderate set, and one challenging set.

*Do 15 ab wheel roll outs or 20 hollow rocks after each set.

 

then

 

20-15-10-5

DB Hang Snatch 50/30 (20 each arm, 15 each, etc)

Box jump 24/20

Bench press

3×10; start light and build to a challenging set of 10

 

then

 

5 rounds for total reps:

Max reps push ups for 30 seconds

Rest 30 seconds

Max reps KB swings for 30 seconds

Rest 30 seconds

Max reps V-ups for 30 seconds

30 seconds Rest

WOD:

”Lynne”

5 rounds: (not for time)

Max reps body weight bench press

Max reps strict pull ups

*Rest as needed between rounds but keep your total time under 25 minutes. Your score is the total number of reps competed. Scale pull-ups by adding a band. Scale weight on bench press to allow for at least 5 reps on the first round.

 

then

 

50-40-30-20-10

KB swing

Ab mat sit up

WOD:

Overhead squat

-Build gradually to a challenging Single with a 3 second pause in the bottom

 

then

 

For time:

10 muscle ups (10 pull ups + 10 push ups)

25 Thrusters 75/55

1000 m Row

25 Thrusters 75/55

10 muscle ups