Category Archives: Daily Wods

Warmup
3 min warm up
Bike or Row

Down - alt lunges - Back - jog
Down side to side - Back - Jog
Down bear crawl - Back - Jog
Down crab walk - Back - Jog
10 down dog push ups
Set up empty bar bench and wait for coach's review

Strength / Skill
A. BENCH PRESS: 4X8 AHAP
B. DB ROW 4X8 AHAP
goal: 3 second lowering phase each rep

WOD
DEADLIFT - 50
50 Deadlifts
275/185, 225/155, 185/125, 155/95
* every time you break complete 5 burpees (must have full hip extension)

Coaches Choice Finisher

Warmup
3 min warm up
Bike or Row

Down - alt lunges Back - jog
Down side to side Back - Jog
Down crab walks - Back - Jog
Down duck walk Back - Jog

Empty barbell
- 5x good morning
- 5x RDLs
- 5x Jeffersons
- 5x Strict Press
Strength / Skill
A. FRONT SQUAT 4X6 AHAP
B. DB PRESS 4X6 AHAP
goal: 3 second eccentric
WOD
For Time
1k Row
50 KB Swing 53/35
50 Push Ups
1k Row

Warmup
3 min warm up
Bike or Row

Down - alt lunges Back - jog
Down side to side Back - Jog
Down crab walks - Back - Jog
Down duck walk Back - Jog

Empty barbell
- 5x good morning
- 5x RDLs
- 5x Jeffersons
- 5x Curls

Strength / Skill
A. DEADLIFT 4X6 AHAP
B. DB BICEP CURL 4X6 AHAP
goal: 3 second eccentric

WOD
15 Min AMRAP
15 Wall Ball
15 T2B

Coaches Choice Finisher
If time permits Coach reserves the right to add a cash out

Warmup
3 min warm up
Bike or Row
2 athlete partner
a1 jog around
a2 air squat
switch
a1 jog around
a2 jump squat
switch
a1 jog around
a2 hrpu
a1 jog around
a2 burpees

Skill Work
A. BARBELL ROW 4X6 AHAP
B. WEIGHTED DIPS 4X6

PARTNER WOD
Partner Chipper
20 Cal Bike
100 Weighted Sit-ups 45/25
20 Cal Bike
80 Box Jump
20 Cal Bike
60 Ball Salm 30/20
20 Cal Bike
40 DeadLift 185/125
20 Cal Bike
20 Hang Squat Clean 135/85