Category Archives: Daily Wods

On Own:
get on the bike or rower for 4 minutes
Group;
red line -

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

5 Rounds for Time:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps

3 rds
20 Russian twists
20 Bulgarian squats

Bike 10 calorie
10 air-squat
5 squat jumps
10 push up
5 high kicks

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

thruster
t2b
kb swing

100 DUa

ON OWN :
4 min - Row / RideGROUP:
Partner Line up / relay -down and back!
inch worm, broad jumps, banded monster walk
while partner a goes partner b must do airsquats

15 Minute amrap
each partner completes all 15ea and can keep moving15 box jumps
15 push ups
15 cal bike
15 ball slams

bday girl 15
3rds
5 burpees
10 bridges
10 hollow rock

ON OWN (anytime you get in
Bike or Row for 4 min

Group Line up in 3s:
down/back: high kicks, side lunges, forward monster walks, backwards monsters walks,

15 min of work:
5 X 3 Hang Pull + Hang Snatch (slight increase of weight each set)
3 X 1 Sq Snatch

2,000 meter row for time

For Time:
150 Wallball shots (rx 20/14, sc 14/10)

100 Sit ups for TIME