LATEST WOD

Daily WOD 2/19/19

Strength: Deadlift 7 x 2 2 x 70% 2 x 73% 2 x 76% Find a Heavy Double WOD: 2 Rounds 30 GHD Sit-ups 15 Thrusters 135/95 30 T2B 15 DB Thrusters 50/35

Daily WOD 2/18/19

Olympic Lifting: Clean Complex Clean Complex Jerk Jerk Clean Complex Jerk 5 Sets WOD: 3 Rounds 21 Wallballs 15 Chest-to-bar Pull-ups 9 Clean & Jerks 135/95

Daily WOD 2/15/19

Rowing Conditioning: 4 x 400m Rest 1:1 OPEN WORKOUT 17.1 10 - 20 - 30 - 40 - 50 Alternating DB Snatches 50/35 15 Burpee Box Overs after each round 20 MIN CAP

Daily WOD 2/14/19

Strength: Snatch OTM x 5 Snatch Pull + High Pull + Power Snatch 60 - 65 - 70 - 70 - 70% OTM x 5 1 Power Snatch - Build to Heavy Partner WOD: 5 - 4 - 3 - 2 - 1 Bench Press 205/105 50' OH Walking Lunge 45/25 *Each Partner Completes each set

Daily WOD 2/13/19

Core Work: 3 rounds Med Ball Side Toss x 10 Leg Lifts x 20 Russian Twist x 20 Weighted Plank 1 min WOD: Benchmark: "Jackie" 1000m Row 50 Thrusters 45/35 30 Pullups

Daily WOD 2/12/19

Gymnastics: 5 Rounds 50 Double Unders 10 Handstand Push-ups WOD: 20 Hang Power Cleans 115/75 10 Power Cleans 155/105 5 Squat Cleans 205/135

Daily WOD 2/11/19

Strength: Back Squat 5 x 10 @ 60% WOD: 5 - 10 - 15 Toe-to-bar Wallball Hang Power Snatch 95/65 Rest 2:00 15 - 10 - 5 Toe-to-bar Wallball Hang Power Snatch 95/65

Daily WOD 2/8/19

Accessory Strength: 5 Rounds 8 Deficit Push-ups 8 Banded Strict Pullups 8 Bent Over Row 8 Strict Press 8 Ring Rows WOD: Buy In: 40 Air Squats 4 Rounds 15 Medball Cleans 4 Wallwalks Cash Out: 40 Air Squats

Daily WOD 2/7/19

Strength: Push Press 3 x 5 3 x 3 3 x 1 WOD: 150 Double Unders 75 Thrusters 75/55 150 Double Unders

Daily WOD 2/6/19

Strength: 3 Rounds :45 Max Bike/Row :45 Max Deadlift @ 70% Rest 2:1 Partner WOD: 1 - 2 - 3 - 4 - 5 - 6 - 7 - 8 - 9 - 10 Synchro Goblet Squats Synchro Burpee Over KB

Daily WOD 2/5/19

Core Work 4 Rounds 10 Bird Dogs 100' Single Arm Farmer Carry 10 Toe-to-bar 100' Single Arm Overhead Carry OPEN WORKOUT 15.4 8 Min AMRAP 3 Handstand Push-ups 3 Cleans 3 Handstand Push-ups 6 Cleans 3 Handstand Push-ups 9 Cleans Etc. Rx = 185/125

Daily WOD 2/4/19

Strength: Thruster Find your 2 Rep Max WOD: 3 Rounds 10 Chest to Bar Pull-ups 10 Front Squats 185/135 10 Bar Facing Burpees

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