LATEST WOD

Daily WOD 2/27/19

Grip Work: 3 Sets 200' Single Arm Farmer Carry/side 30 Unbroken KB swings Max Bar Hang rest as needed WOD: 3 Rounds 60 Double Unders 20 GHD Situps 10 Ring Dips

Daily WOD 2/26/19

Gymnastics Conditioning: 10 Min EMOM: Min 1: 10 T2B Min 2: 10 HSPU WOD: 5 Rounds 12 Bar Facing Burpees 6 Front Squats - 60% 3 Strict Pull-ups

Daily WOD 2/25/19

Strength: Back Squat 3 x 60% 3 x 70% 3 x 80% 2 x 60% 2 x 70% 2 x 80% Same for Singles WOD: 100 Goblet Squats OTM: 30 Double Unders 10 Min Cap

Daily WOD 2/21/19

Strength: Front Squat 7 x 3 Athlete chooses weights Partner WOD: 10 Min AMRAP 7 Russian KB Swings 53/35 6 Burpee Box Overs 25' Handstand Walk

Daily WOD 2/20/19

Skill: Double Unders Max Double Unders 3 Attempts WOD: 3 Rounds 30 Wallballs 30 Box Jumps 24/20 30 Sumo Deadlift High Pull 75/55 30 Shoulder to Overhead 30/21 Cal Row Rest 2:00

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

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