Daily WOD

WARM-UP EMOM x 5 MINUTES MIN 1 – :45 Bike (EZ) MIN 2 – :45 Shoulder Taps MIN 3 – :45 Bike (Mod) MIN 4 – :45 Up-Downs MIN 5…

Workout    WARM-UP  3 ROUNDS 5 Push-Up to Pike 10 Clean Grip Deadlifts 20 Plank Shoulder Taps  SKILL  4 SETS FOR QUALITY :30 Scap Push-Ups 10/10 Single Leg Glute Bridge-Ups*…

STRENGTH ON A 15:00 RUNNING CLOCK… Build to a Heavy 5-Rep Front Squat (Score is Weight) BENCHMARK WORKOUT “AWW C'MON KAREN!” FOR TIME 150 Wall Balls (20/14)|(14/10)* *Every minute including…

SKILL 3 SETS FOR QUALITY :20 Ring Support Hold :20 Bottom of Ring Dip Hold 3-5 Negative Ring Dips* *Jump to support, slow negative down. (No Measure) WORKOUT 5 ROUNDS…

Workout    WARM-UP  3 ROUNDS 30 Single Unders 30 Mountain Climbers 10 Sumo Good Mornings  EXTENDED WARM-UP  EMOM x 12 MINUTES MIN 1 – 5 Tempo Sumo Deadlifts (30X1 —…

STRENGTH ON A 20:00 RUNNING CLOCK… Build to a Heavy 3-Rep Deadlift (Score is Weight) WORKOUT FOR TIME 21-18-15-18-21 DB Deadlift (50/35)|(35/20)* Toes to Bar *Both heads of each DB…

Workout    WARM-UP  3 ROUNDS 10/10 Moose Antlers 10 Hollow Rocks 10 Supermans Into… 3 ROUNDS 10 Scap Pull-Ups 10 Scap Push-Ups 10 Empty Barbell Good Mornings 10 Alt. Elbow…

STRENGTH ON A 20:00 RUNNING CLOCK… 3-2-1-3-2-1 Back Squat* *Wave loading…Each corresponding set is heavier than the first. (Score is Weight) WORKOUT 8 ROUNDS FOR TIME 8 Alt. Single DB…

SKILL EMOM x 15 MINUTES MIn 1 – :40 Bar Muscle-Up Practice MIn 2 – 5 Deadlift (Building)** Min 3 – Flow Stretching *No more than 3-5 reps of Jumping…

  WARM-UP  3 ROUNDS 100m Run 10 Barbell Strict Press 10 Tall Jumps  STRENGTH  ON A 15:00 RUNNING CLOCK… Build to a Moderate-Heavy Complex of… 2 Push Jerk + 1…