Category Archives: Daily Wods

Jog 400m
Dynamic Stretch:
5x each side
Alternate Lunge Twist
High Knees
High Kick
Air Squat
Air Squat Jump
Windmills

SET UP and Practice movements
4 sets x 3 each of Power Cleans[ with lightweight working up to your wod weight] 5set x 3 T2B

Run 200m

15 Wall Balls 20/14, 14/10, 10/8
4 power clean 155/105, 135/95, 115/75, 95/65
15 Wall Balls

ROW 250/200

15 Box Jumps 24/20, 20/12
4 Power Cleans
15 Box Jumps

RUN 200m

15 T2B
4 Power Cleans
15 T2B

250/200 Row

15 HSPU
4 Power Cleans
15 HSPU

RUN 200

34 Burpees

200mRun
Dynamic Stretch - 10each alternate lunge twists, knees to chest, High Kicks, T Push ups] 200m Run

Prep

SDHP + Push Press
3 sets of 4-6 reps of each movement

Build to workout weight

21-18-15-12-9 reps for time:
Sumo Deadlift High Pull -95/65, 85/55, 75/45, 65/35
Push Press
Run 200 meters after each set

ON OWN
Get Loose - Mobility

10 cal row
5 air squats
inch worm out to plank
5 push ups
inch worm in to squat
5 squat jumps

800 meter run [3x around bldg] 40 pull ups
30 Thrusters rx 95/65, 85/55, 75/45, 65/35
20 Wall Balls rx 20/14, 14/10, 10/8
10 HSPU
5 Rope Climb
800 meter run

5 min to practice 1 skill

2rds
10 cal row
10 air squat
10 jumping jacks
10 push ups

5 min
Pilates shoulder work

50% x 5
60% x 5
70% x 3
70% x 5
80% x 3
90% x 1
max x 1 and record

15-9-6
Push Jerk 135/95, 115/75, 95/55, 75/45
T2B
Back Squat
+30 burpees after completion of 15-9-6

Recommend you foam roll