Category Archives: Daily Wods

3rds row 250m, 10 air squats, 10 push-ups

CLEAN: skill work from ground up, then 4-6 reps x 1 while increasing weight to max lift

21-15-9: FSQ, K2E (add weight ea. rd 2 & 3)
135/93, 145/103, 155/113

Core work: 3rds of 10ea bridges, v sit, arch hold

partner-up to row
2 athletes pair up and share a rower.
a1 row while a2 rests then switch
the entire time rowing athletes need to manage their SPM between 21-25

rd1 5 cal row
rd2 10 cal row
rd3 15 cal row

3rds
10 pvc pass thrus
10 pvc oh squat
10 sec hs hold

objective is to establish 1RM for Strict, Push, Jerk PRESS

starting with
Strict Press - bar weight x 5. Then, continue to add weight performing 3 reps max - 1rep min for 1RM.
Push Press - start with 1RM strict press weight and complete 1 rep each set until 1RM
Jerk - start with 1RM PP weight and continue to do 1 jerk until failure establishing your 1RM
record all 3 1RM lifts

8 RFT
8 pull ups
8 KB snatches
8 cal bike

if time permits - coaches choice

3 rds;
3 cal bike
7 cal row
3 jump squat
7 air squat

1 hang snatch + 1 oh squat
1 snatch + 1 oh squat
form first then add weight

3 ROUNDS:

30 cal row
7 snatch

30 push up
7 burpees

30 DUs
7 oh squat

Tabata warm up:
8 rds 20/10
run in place / stretch
butt kicks / stretch
squat jumps / stretch
burpee / stetch
REPEAT

1 rope climb
2 wall walk
3 hspu
4 burpees
5 pull ups
6 k2E
7 box jumps 24/20, 20/12
8 kb swing 53/35, 44/26
9 hang clean 115/75, 105/65, 95/55, 85/45
10 wall ball shot 20/14, 14/10
11 push press 115/75, 105/65, 95/55, 85/45
12 cal row