Category Archives: Daily WOD

We will be closed tomorrow for the am. Check back for updates about afternoon open gym!

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:

16 minute EMOM

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

Even: 8 Toes to bar

then

With a buddy:

20 minutes for max cals:

Row or Bike switching partners every 25 cals

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.