Category Archives: Daily Wods

Jog 400
Dynamic Stretch - walking alt lunge twists, high kicks, high knees
Red Line - group air squats, inch worms, push ups, squat jumps,

Partner Sprints
3 rds
200m Run - tag

2 Person Teams

2 ROUNDS for TIME [9 movements for 2 rds totaling 18 at 18 movements each!] 18 wall ball sit -ups
18 wall balls
18 Hand release push-ups
18 Power Clean
18 Bar facing jump-overs
18 KB swings
18 KB goblets squats
18 Ball Slams
18 ROW or BIKE

FOR TIME
Birthday Boy MUST complete RX
18 dbl unders
18 butterfly pull ups
18 HSPU

You can Join "The Kid" and help him celebrate. Modify if needed

Jog 400
or Row 600 m
Group Dynamic Stretch
Group PVC Roll

Determine your 1 rep max (coach assisted)
50% x 3, 60% x 3, 70% x 2, 80% x 2, 90% x 1, max x1
Record 1 x 1 rep max

15 Minute Time Cap
21 K2E
15 push press 75/45
9 Box Jump 24/20
100m kb farmers carry

Partner ROW - 2 person
100/200/300/400 meters each

Dynamic Stretching
walking lunge twists
walking high kick
burpee broad jumps
stationary windmills

get loose with barbell weight for metcon
bar weight 1st than increase to metcon weight

2 Athlete Teams
A1 Completes sprint while A2 rests and so on...

15 Minute Time Cap
5 CTB
5 Thruster 95/65
5 Hang Clean 95/65
5 Calorie Bike

Partner Jump Rope - for time
10/20/30/40/50/40/30/20/10

2 rds
200m jog
10 air squats
10 walking lunge twists
10 walking high kicks

50% x 3
55% x 3
60% x 3

70% x 2
75% x 2
80% x 2

85% x 1
90 % x 1
max x 1 and Record

3RDS
1 min max burpees
1 min max box jumps
1 min HRPU
1 min rest

5 rounds EA.
20/10 [20 sec of work / 10 sec of rest] Hand Stand Hold or walk
alternating plank holds [front, side (l&r)