LATEST WOD

Daily WOD 5/1/19

Strength: Push Press 4 x 6 Rest 2:00 between sets WOD: For Time: 10 Hang Power Snatches 95/65 10 Power Snatches 115/85 10 Squat Snatches 135/95

Daily WOD 4/30/19

Strength: Sumo Deadlift 4 x 6 Athlete chooses the weight WOD: "Run Annie Run" 50 - 40 - 30 - 20 - 10 Ab Mat Sit-ups *400m Run BEFORE each set

Daily WOD 4/29/19

Gymnastics: 8 Min EMOM Min 1: 12 Toe to Bar Min 2: 30 Double Unders Rest 3:00 5 Min to Establish- Max Pull-ups WOD: 3 Rounds 15 Squat Cleans 135/95 15 Ring Dips

Daily WOD 4/26/19

Core Work: 3 Rounds: 200' Single Arm KB Farmer Carry 1:00 L-Sit Hold WOD: Buy in: 15 Cleans 135/95 2 Rounds 8 Wallwalks 8 Box Jumps 30/24 Cash Out: 15 Cleans 135/95

Daily WOD 4/25/19

Strength: Thrusters Work to a 3 Rep Max WOD: 5 Rounds 12 Shoulder to Overhead 135/95 40 Double Unders then Max Muscle Ups in Remaining Time 12 Min Time Cap

Daily WOD 4/24/19

Accessory Work: 5 Sets Each Glute Ham Raise x 10 KB Swing x 20 Landmine Press x 8 L/R WOD: 1000m Run 5 Rounds 10 Chest to Bar Pull-ups 30 Air Squats 1000m Run

Daily WOD 4/23/19

Gymnastics/Weightlifting: 10 Min EMOM Min 1: 3 Hang Power Cleans @ 75% Min 2: Max Kipping HSPU in :40 WOD: 5 Rounds 15 Cal Bike 12 Lateral Box Overs 9 Sandbag Cleans

Daily WOD 4/22/19

Run Conditioning: 4 x 200m 3 x 300m 2 x 400m Rest 1:1 WOD: Tabata x 3 Push-ups KB Deadlifts Ring Rows

Daily WOD 4/19/19

Strength: Bench Press 15 - 12 - 9 - 6 - 3 Increase weight each set WOD: 4 Rounds 400m Run 50 Double Unders 25 Hollow Rocks

Daily WOD 4/18/19

Core Work: 4 Rounds 10 Bird dogs :30 Side Plank L/R 10 Overhead Ball Slams Benchmark WOD: "Karen" For Time: 150 Wallballs

Daily WOD 4/17/19

Weightlifting: Snatch: 8 Min EMOM: 3 Touch & Go Snatches WOD: 4 Rounds 21 Back Squats 135/95 4 Strict Pull-ups

Daily WOD 4/16/19

Gymnastics: 12 Min EMOM Min 1: 15/12 Cal Row Min 2: 40 Double Unders Min 3: 3-6 Bar Muscle Ups WOD: "Randy" 75 Power Snatch 75/55

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