Category Archives: Daily Wods

Warmup
Bike 2 min then walk/jog 200 meters
runner stretch - quad stretch - alt lunges - air squats - press ups - windmill - wrist clockwork

Skill/Stamina
Partner Tabata
3rds each 20/10 & stay in station
max cal erg
max cal row
max cal bikeeach rounds work harder (good, beter, best)

Prep Work
pre-wod warm up 10 min
2rds of 5 muscle clean + 5 jerk
then, 3-4 sets of 1 C&J building to wod weight

PARTNER WOD
teams of 2
YGIG
30 RFT (split)
3 C&J 135/95
3 bar facing burpees

RX+ 155/105
RX++ 185/125

Warmup
Bike 2 min then walk/jog 200 meters
runner stretch - quad stretch - alt lunges - air squats - press ups - windmill - wrist clockwork

Strength / Skill
3rds of:
10 Alt DB rows (5 each side)
10 alt DB Hammer Curl (5 each side)

WOD
12 Min amrap

10 DL 185/125
250/200m row
20 ab mat sit-ups

RX+
DL 225/155
300/250
20 GHD

Warmup
Bike 2 min then walk/jog 200 meters
runner stretch - quad stretch - alt lunges - air squats - press ups - windmill - wrist clockwork

Strength / Skill
A Front Squat 3x12 AHAP
B. Strict Press 3x12 AHAP

Metcon
12 min amrap
12 WB
10 erg (ski or row)
5 HSPU
1 ROPE

Warmup
Bike 2 min then walk/jog 200 meters
runner stretch - quad stretch - alt lunges - air squats - press ups - windmill - wrist clockwork

Skill
Empty Bar warm-up:
2 rds of 5 muscle clean and 5 jerks
5rds of 1 HC + 1 PC + 1 Jerk
increase weight to wod weight

WcG Benchmark
Grace and Annie share some time together....

50 DU
50 ab mat sit-ups
4 C&J 135/95

40 DU
40 ab mat sit-ups
5 C&J 135/95

30 DU
30 ab mat sit-ups
6 C&J 135/95

20 DU
20 ab mat sit-ups
7 C&J 135/95

10 DU
10 ab mat sit-ups
8 C&J 135/95