Category Archives: Daily WOD

WOD:

4 rounds:

Max reps HSPU

Max reps Toes to bar

*Scale hspu with strict press. Scale TTB with hollow rocks. Rest as needed.

 

then

 

4 RFT:

10 Burpees

15 Pull ups

20 Air squats

 

Weightlifting:

Rest day

Open gym

7-10 am

2-8 pm

 

Strongman @ 7:00 pm

 

Weightlifting:

Front squat

5×3@75%

(2 sec pause in bottom)

 

Bench press

4×5@75%

(1 sec pause at chest)

 

5 Rounds:

8-10 Single arm DB push presses each arm

10 Leg raises

10 Reverse hypers

 

 

WOD:

EMOM 16 minutes:

Odd: 2 Power cleans @75-80%

Even: 30 Double unders

 

then

 

15 minute AMRAP:

10 Toes to bar

10 Pistols (5 each leg)

10 Strict HSPU

*Scale hspu with strict press. Scale pistols with a variation that allows you to keep a steady pace.

 

Weightlifting:

Overhead squat (2 sec pause in bottom)

5×2@80% of snatch

 

6 rounds:

10 Dips

10 Leg raises

15 Heavy KB swings

 

4×100 ft single KB OH carry

(2×100 each arm)

 

4 rounds:

Max reps Toes to bar

8-12 Single arm DB or KB push presses each arm

*Avoid going to failure on either exercise, especially on the first three sets. Find a challenging weight for the push presses.

 

4 RFT:

15 Power cleans 135/95

30 Wall balls

50 Double unders

Rest 2 minutes

6 rounds:

2 weighted pull-ups

Max reps handstand push ups

20 KB swings

*Avoid going to failure on the hspu. Use a challenging weight for the KB swings.

 

then

 

15 minute AMRAP:

15 push ups

20 DB snatches (10 each arm)

30 Double unders

 

Weightlifting:

Snatch pull

5×3@90%

 

Power snatch

6×3@70%

 

4 rounds

5 Snatch push press@70%

5 Strict pull ups

15 KB swings

 

 

 

Open gym

7-10 am

2-8 pm

*No strongman tonight.

 

Weightlifting:

Deadlift

Build to a heavy set of 5

 

5 rounds:

4 Strict chest to bar pull ups

8-12 Single arm KB push presses

12 Ab wheel roll outs

16 KB swings