Daily WOD

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10/14/20

Daily WOD
WORKOUT  AMRAP x 12 MINUTES 60 Double Unders 20 Russian KB Swing (70/53)|(53/35) 5 Strict Chin-Ups (Score is Rounds + Reps)  POST-WORKOUT STRENGTH  3 SETS FOR QUALITY 12/12 Single KB…
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10/12/20

Daily WOD
WORKOUT  FOR TIME* 18-15-12 Front Squats (135/95)|(95/65) 25-25-25 Sit-Ups -Rest 2:00- 12-9-6 Front Squats (185/135)|(135/95) 25-25-25 Sit-Ups -Rest 2:00- 2:00 Max Front Squats (135/95)|(95/65) (Score is Time)** *Bar comes from…
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10/9/20

Daily WOD
SKILL EMOM x 10 MINUTES MIN 1 – 2 Strict Toes to Bar + 3 Perfect Kip Swing + 4 Kipping Knees to Chest MIN 2 – :40 Smooth Single,…
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10/8/20

Daily WOD
WORKOUT 4 SETS FOR QUALITY 8 Tempo DB Sumo RDL (3131) (50/35)|(35/25) 24 Alt. Bent Over DB See-Saw Rows 48 DB Hollow Flutter Kicks 1:00 Superman Hold -1:00 Rest b/t…
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10/7/20

Daily WOD
WORKOUT 4 SETS ON A 4:00 RUNNING CLOCK… 400m Run 20 Plate Ground to OH (45/35)|(35/25) Max Overhead Plate Walking Lunges in Remaining Time -No Additional Rest b/t Sets- (Score…
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10/6/20

Daily WOD
WORKOUT FOR TIME 1000/800m Row 60 Slam Balls (30/20)|(20/10) 30 Power Cleans (155/105)|(115/75) 60 Slam Balls 1000/800m Row (Score is Time)   COOL DOWN FOR QUALITY 500m Row*
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10/5/20

Daily WOD
STRENGTH ON A 15:00 RUNNING CLOCK… Build to a Heavy 3-Rep Thruster* *Bar must move continuously for all 3 reps (Score is Weight) BENCHMARK WORKOUT "FRAN" FOR TIME 21-15-9 Thrusters…
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10-2-20

Daily WOD
BENCHMARK WORKOUT "ANNIE-UP" FOR TIME 50-40-30-20-10 Double Unders 2-4-6-8-10 Ring Muscle-Ups 50-40-30-20-10 Sit-Ups (Score is Time)
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10/1/20

Daily WOD
WORKOUT AMRAP x 5 MINUTES 20 Russian KBS (70/53)|(53/35) 20/15 Cal Row -Rest 1:30- AMRAP x 4 MINUTES 16 Russian KBS (70/53)|(53/35) 16/12 Cal Row -Rest 1:00- AMRAP x 3…
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