Daily WOD – Aug 10, 2023
Workout of the Day Complete each round for time of: At the 0 minute mark on the clock, begin round 1: 50/40 cal bike or row 50 kettlebell swings (53/35#) At the 9 minute mark…
Workout of the Day Complete each round for time of: At the 0 minute mark on the clock, begin round 1: 50/40 cal bike or row 50 kettlebell swings (53/35#) At the 9 minute mark…
Workout of the Day "Nancy" Complete 5 rounds for time of: 400m run 15 overhead squats (95/63#) Time cap: 20 minutes WOD Notes: This is a benchmark WOD that we complete once/year. You don’t want…
Workout of the Day Back squat 1-1-1-1-1-1-1 Then complete: 5 x 12 banded Russian kettlebell swings (as heavy as possible) WOD Notes: Today you'll have a chance to set a new 1 rep max back…
Workout of the Day Complete AMRAP in 15 minutes of: 3 power cleans (185/133#, NTE 85% 1RM) 6 toes-to-bar 9 box jump overs (24/20") WOD Notes: The power cleans are heavy today! Most athletes will…
Workout of the Day Complete each exercise for time: 800m run 150 double unders 1000/800m row (or 2000/1600m bike) 50 burpees WOD Notes: You'll have 5 minutes to complete each exercise, and you'll rotate to…
Workout of the Day High hang squat clean 2-2-2-2-2-2 Then complete: 5x3 clean pulls at 90% of your 1RM clean WOD Notes: Today we'll work on speed under the bar with a 2 rep high…
Workout of the Day Complete EMOM for 30 minutes of: Min 1: 8 chest-to-bar pull-ups Min 2: 8 thrusters (115/73#) Min 3: 12/8 calorie bike or row WOD Notes: This style of work out starts…
Workout of the Day Complete each round for time, starting a new round every 4 minutes: Rds 1 & 4: 200m run 30 kettlebell sumo deadlift high pulls (53/35#) Rds 2 & 5: 200m run…
Workout of the Day Overhead squat 5-5-3-3-1-1-1 Then complete 5 rounds NFT of: 10 kettlebell windmills (5R/5L) 15 PVC overhead sit-ups WOD Notes: If you are feeling good about OHS, hit the first set around…
Workout of the Day Complete 8 rounds for time of: 5 deadlifts (65% 1RM) 15 wall balls (20/14# to 10/9') 30 double unders Time cap: 20 minutes WOD Notes: The deadlift weight is heavier than…