Daily WOD – Sep 1, 2019
Complete 30 rounds for time of: 1 power clean (85% 1RM) 5 push ups WOD Notes: The goal today should be to go unbroken through the first 20ish rounds on push ups. Scale to 2,…
Complete 30 rounds for time of: 1 power clean (85% 1RM) 5 push ups WOD Notes: The goal today should be to go unbroken through the first 20ish rounds on push ups. Scale to 2,…
Complete 5 rounds of 40 seconds on, 20 seconds off of: 10 yd shuttle run One-arm dumbbell push press (50/35#) Russian KBS (70/53#) Ring row WOD Notes: Alternate arms on the dumbbell push press as…
Complete 5 rounds each for time of: 20 push ups 30 walking lunges (50/35# DB held at chest) 40 Russian twists (25/15#, 2 touches = 1 rep) WOD Notes: Start a new round every 5…
AMRAP in 15 minutes of: 10 kettlebell swings (70/53#) 10 burpees WOD Notes: Think of this as prep for our annual "200 burpees for time" WOD, coming soon! If you perform Russian KBS in lieu…
10 rounds for time: 3 front squats (75% 1RM) 1 rope climb 10 push ups WOD Notes: Front squats should be heavy yet unbroken. For Rx, take it from the ground! Compare to similar WOD…
AMRAP in 13 minutes of: 5 power snatch (155/105#) 10 toes to bar 20 lateral bar hops WOD Notes: There should be no press out on the power snatch. Scale weight or modify to power…
AMRAP in 15 minutes: 5 strict pull ups 7 power cleans (135/95#) 9 push ups WOD Notes: To get the most out of the power cleans, pick a weight where you can control the negative…
Complete 21-15-9 reps for time of: Strict pull ups DB snatches (70/50#) Butterfly abmat sit ups (hands across chest) WOD Notes: The first set of pull ups should be completed in 90 seconds or less. …
On a 15 minute clock complete Death By: Power snatch (135/95#) Bar over burpees WOD Notes: The “death by” rep scheme means in minute 1 you complete 1 snatch and 1 burpee; minute 2 you…
Complete five 90 second rounds of: 4 deadlifts (365/225# NTE 80-85% 1RM) max toes to bar in remaining time WOD Notes: The sub for toes to bar will be banded dead bugs (or other ab…