Category Archives: Daily Wods

Thursday 4.5.18

Warmup

0-10
bike or row for 3 min

Jog around 2 full rounds
stationary movements:
10 alt lunges
10 side to side
10 air squats

Jog around 2 full rounds
10 hrpu
10 arch ups
10 sit-ups

Skill Work

EMOM Clean & Jerk
7x1
start approx 60%-70% and continue to add to max lift
* coach led - split jerk

Metcon

For Time:
50 Thrusters 115/75
every time you break complete 5 pull-ups

Warmup

0-3
bike or row

2 athlete partner
a1 jog around
a2 air squat
switch
a1 jog around
a2 jump squat
switch
a1 jog around
a2 push ups

Skill Work

EMOM Push Press
7x4 @ 75%
build to 3rd set @ 75% and stay there for remainder of emom

PARTNER WOD

2 person partner
4 RFT
20 Power Snatch 95/65
20 OHS
20 Burpees
20 T2B

Warmup

0-3 warm up
bike or row

Jog around 2 full rounds
stationary movements:
10 alt lunges
10 side to side
10 air squats
Jog around 2 full rounds
10 hrpu
10 arch ups
10 sit-ups

Skill Work

EMOM - Deadlift
7x4 @ 75%
build to 3rd set @ 75% and stay there for remainder of emom

WOD

5RFT
10 Pull-ups
10 Box Jumps
10 KB swings

Warmup

0-3 warm up
bike or row

Jog around 2 full rounds
stationary movements:
10 alt lunges
10 side to side
10 air squats

Jog around 2 full rounds
10 hrpu
10 arch ups
10 sit-ups

Grab an empty bar and await instruction

Skill Work

EMOM - Back Squat (from rack)
7x4 @ 75% 1rm
build to 3rd set @ 75% and stay there for remainder of emom

Metcon

11 Min AMRAP

5 hang power snatch 95/65
40 DUs
10 V sit-ups

* coach led burgener warm up