Category Archives: Daily Wods

2 person partners

A1 row 100 meters
A2 jumping alternating lunges
Switch
A1 row 100 meters
A2 inch worms
A1 row 100 meters
Switch
A1 row 100 meters
A2 broad jumps
Switch
A1 row 100 meters
A2 jump squats

set your station up and practice movements

2 Person Partner Chipper

400 m run [together] 4 rounds (split evenly)
40 kb swing 53/35, 44/26, 35/18
40 push up
40 weighted sit-up 45/25, 25/15
40 weighted alternate lunges [r+l=2] same

300 m row [each] 3 rounds (split evenly)
30 wb 20/14, 14/10
30 kb goblet 53/35, 44/26, 35/18
30 ball slam 3020, 20/10

5 calorie bike
200 m jog
Dynamic Stretch: 10 air squats, 10 air squat jumps, 10 mountain climbers
Mobility -10 windmills,10 pvc pass thru,

3 warm up sets to establish approx 75%
5sets x 3each

5 Rounds
5 Calorie Bike
10 T2B
5 box jump 30/24, 24/20. 20/12
10 wb 20/14, 14/10, 10/8

foam/pvc roll

400m run or row
dynamic stretch
pvc role

1 x 10 at 50%
1 x 10 at 70%
3 x 10 at 75%

5 Rds
5 HSPU
5 PUs
5 C & J 135/95, 115/75, 95/65, 75/45
5 BBJO
5 Front Squats

400 m jog (around building)
Line up for Dynamic Stretches
Mobility Movements

3 Rounds

Station 1:
Row for calories (record your total)

Station 2:
10 burpee box jumps
10 snatch 95/65, 85/55, 75/45, 65/35
10 OH Squats (modify with Front Squats)

Station 3:
30 pull ups
15 Weighted Sit-ups 45/25, 25/15

Rules:
Athletes CANNOT pass each other.
Each athlete must complete the station before moving on.

After 3 RDS REST 5 Minutes

Then, PARTNER CASH OUT

5 Rope Climbs & 1 Lap
4 Rope Climbs & 1 Lap
3 Rope Climbs & 1 Lap
2 Rope Climbs & 1 Lap