Category Archives: Daily WOD

Every 2 minutes for 8 rounds:

Power clean and jerk

3x(1+1)@80-85%

 

then

 

12minute AMRAP:

5 Muscle ups

15 KB swings

30 Double unders

 

*Scale muscle ups with 5 pull ups + 10 push ups.

 

Weightlifting:

Rest day

4 rounds (Rest as needed):

3 Back squats @90% of 5 RM (+5-10 lbs over a last week)

(2 sec pause in bottom)

 

8 Barbell Hip thrusts

*Use a weight that allows for good control.

 

then

 

Death by clean and jerk

With a continuously running clock, do 1 clean and jerk the first minute, 2 the second minute, and so on until you can no longer complete the set in the time allotted.

 

Extra work:

5 rounds:

10 Ring dips

20 KB swings