Category Archives: Daily Wods

Bike 2 min - 3 rds 10 PVC pass thru, oh squat, 10 jump squat - RED LINE - coach led

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

2RFT: Partner's spilt however they wish.
1 min each WB, SDHP, BJ, PP, ROW [calculate total reps]

3min:2min on bike 1 min burpee jump over

500 m row - 10 push up, 10 air squat, 10 squat jump - RED LINE - coach led

4 rds
5 seated box jump (from seat bench jump on box 24/20)
20' banded monster walks (forward down & backwards back)
5 front squats (increase weight each time 50%,60%,70%)
- athletes can follow each other

21-15-9
Thrusters (95#/65#)
Pullups

4 rds
25 DUs
15 sit ups

Bike 2 min - 10 PVC pass thru, oh squat, 10 jump squat - RED LINE - coach led

deadlift - clean pull - clean

Partner wod
athletes split however they like...
For time:
50,40,30,20,10
DUs
situps,
kb swings

1 min burpee partner jump over

2 min on bike
2 min on rower

Down - side lunges
Back - high kicks
Down - plank + down dog + inch worm + push up
Back - butt kicks
Down - bear crawl
Back - running in place

10 PVC pass thrus
10 PVC OH Squats
10 dbl arm windmill (front and back)

40-30-20
Bike
Thrusters 95/65
Pullups

40-30-20
Row
Wall balls
Burpees

200 pushups
300 squats
800m run