Category Archives: Daily WOD



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.





KB swing

Ab mat sit up


Overhead squat

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




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


16 minute EMOM

Odd: 2 hang Cleans from power position @75-80%

Even: 8 Toes to bar




With a buddy:

20 minutes for max cals:

Row or Bike switching partners every 25 cals