We will be closed tomorrow for the am. Check back for updates about afternoon open gym!
Category Archives: Daily WOD
WOD:
Front squat
-Build to a heavy single
then
15 minute AMRAP:
5 HSPU
10 Toes to bar
15 Deadlifts 225/155
*We will finish the rest of our benchmarks next week!
Normal hours today!
WOD:
Thruster
-Build to a heavy single. Go for a PR!
then
20 min AMRAP:
5 pull ups
10 push ups
15 kb swings 53/35
WOD:
Barbell thruster
6×2@80-85%
then
15 minute AMRAP:
5 Chest to bar pull ups
10 Single arm DB push presses each arm 50/30
15 Deadlifts 225/155
Front squat
-Build to a heavy triple
then
4 RFT:
10 Power snatches 135/95
25 Wall balls
WOD:
Barbell Thruster
5×4 (Add 5% over weight used last week)
then
5 RFT:
10 Toes to bar
15 Single arm DB push presses each arm 50/30
30 KB swings 53/35
Rest 1 minute
WOD:
Every 2 minutes for 16 minutes:
1 High hang clean from power position
1 Hang clean from the knees
1 Clean from the floor
~Use around 75% of 1 RM clean
then
10 minute AMRAP:
10 Push presses 135/95
10 KB squats 53/35
Extra work:
100 Hollow rocks
WOD:
Barbell thruster
5×5@70-75%
then
20 minute AMRAP:
10 Toes to bar
15 Push ups
20 calorie Row or Bike
WOD
Benchmark day!
1 RM Thruster
(Taken from the floor, but can be power cleaned.)
then
Pull-up (any variation)
-One set for max reps without coming off of the bar
KB squat
-One set for max reps without breaking position or taking longer than 3 seconds between reps. Use a weight that you can squat at least 10 reps but less than 50.