Daily WOD

WARM-UP 4 SETS 20 Mountain Climbers 10 Reverse Lunges 5 Up-Downs -Rest :30 b/t Sets STRENGTH ON A 15:00 RUNNING CLOCK… 4×5 Deadlift* *Moderate-heavy for all sets (Score is Weight)…

WARM-UP AMRAP x 5 MINUTES 250m Row 5 Inchworms 10 Bird Dogs 10 KB Deadlifts   STRENGTH ON A 15:00 RUNNING CLOCK… 5×5 Deadlift* *Moderate for all sets (Score is…

STRENGTH ON A 12:00 RUNNING CLOCK… 5×5 Push Press* *Moderate for all sets (Score is Weight) WORKOUT FOR TIME 2 ROUNDS 60 Double Unders 12 Up-Downs Into… 6 ROUNDS 4…

Workout    WARM-UP  1:00 Bike (EZ) Into… AMRAP x 4 MINUTES 10 Russian KB Swings 8 Goblet Squats 30’ Bear Crawl Into… 1:00 Bike (Hard)  STRENGTH  ON A 12:00 RUNNING…

Workout    WARM-UP  EMOM x 5 MINUTES (:45 ON/ :15 OFF) MIN 1 – Lunges  MIN 2 – Alt. DB Deadlifts  MIN 3 – Single DB Strict Press MIN 4…

Workout    WARM-UP  2 ROUNDS  10 Step-Ups  10 Up-Downs 10 BB Snatch Grip Deadlift  Into… 1 ROUND 8 Box Jumps  8 Burpees  8 BB Snatch Grip Upright Row  STRENGTH  8-6-6-4*…

Korwod 3 rds 25 abmat sit ups 20 Russian twists 1 minute plank 3 rounds In a 4 minute window 500/400 m Row Max rep Clean and Jerk 115/85; 155/105;…

WARM-UP EMOM x 5 MINUTES (:45 ON/ :15 OFF) MIN 1: Good Mornings MIN 2: Cal Bike (EZ) MIN 3: Glute Bridge MIN 4: Cal Bike (MOD) MIN 5: Up-Downs…

Workout    WARM-UP  3 SETS (5:00 CAP) 35 Single Unders (Progress to Double Unders optional) 10 Kip Swings 5 Slow Ring Rows 10 DB Seesaw Shoulder Press  STRENGTH  ON A…

Workout    WARM-UP  3 ROUNDS (5:00 CAP) 100m Run  30 Mountain Climbers  10 Russian KB Swings  8 KB Goblet Forward Lunges  STRENGTH  ON A 15:00 RUNNING CLOCK… 6×5 Front Squat*…