Category Archives: Daily WOD

Saturday:
Open gym 9-12 am
Nutrition Class at 10:00 am
WOD to follow nutrition class around 10:40
Weightlifting at 10:40

Sunday:
Open gym
11-1

Friday’s WOD:
Deadlift
-Build to a heavy set of 6
*Touch and go is ok.

Strict pull-up
2 sets of max reps

then

21-15-9-6-3
Dumbell thruster 50/30 each hand
Burpee

WOD:
OTM 15 minutes:
1 Snatch + 1 Overhead squat
*Start with a weight that feels about 70%. Work up as long as you are keeping good positions.

then

WIth a buddy:
20 minute AMRAP:
5 HSPU
15 KB Swings 72/53
*One buddy works at a time and completes a full round before switching. Scale HSPU with KB or DB strict presses. Swing the KB to face height on KB swings.

Weightlifting:
Rest day