Daily WOD

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Friday 12-2

Daily WOD
Strength: A. Bent over DB rows 4×8 B. Bicep Curls 4×10 Wod: 3 rds for time  25 Cals Bike  30 Sit-ups  10 Bench Press RX: Body weight Int: 1/2 body…
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Snatch EMOM

Daily WOD
Strength: 8Min EMOM Hang Snatch+ 2 Ovhd Squat @ 70% Wod: 21-15-9 OVHD Squat 95/65 C2B Pull-ups   
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Korwod 11/30

Daily WOD
Korwod:A. Max effort Plank 3x B. Flutter Kicks Tabata 8 rds. WOD: 50 KB swings 70/53 40 Wallballs 20/14 30 Box Overs 24/20 20 T2B 10 Hang Cleans 165/125 115/85…
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Gymanasty EMOM

Daily WOD
Warmup: 3 Rds 250m Row 15 Crossover rear flys 15 Pushups Gymnastics: 10 Min EMOM ODD: 6-8 Strict Pullups Even: 6-8 Strict HSPU/Kipping if needed. WOD: 3 Rds 20 Cal…
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Mainsite Monday

Daily WOD
Strength: Front Squats 3×3 @75% 3×3 @80% 2×2 @85% WOD: 10 rounds of: 30 seconds of burpees Rest 30 seconds 30 seconds of dumbbell thrusters 45/25  Rest 30 seconds
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Black Friday

Daily WOD
Strength: 4×10 Deadlifts 1st needs to be 45-60% of 1RM Metcon: 15 Min AMRAP 9 HSPU 6 T2B 3 Squat Snatches RX: 155/105  Int:115/75 Sc: 75:45  
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11-23

Daily WOD
Warmup: 3 Rds 15 Cals on Bike 15 Pass Thrus 15 Crossover flys Strength: Power Snatch 7×2 @65% WOD: 5 Rds: 12 Snatches 75/55 10 Box Overs 24/20
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ROW ROW The Boat

Daily WOD
Skill: Row intervals  4x500m Row rest 1:1 WOD: 30-20-10 Deadlift RX: 185/125 Int: 135/85 Walking Lunges each leg  T2B/ K2E
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True Test of Fitness

Daily WOD
Warmup: 3 Rds 30 DU 15 Jump Squats 10 T2B Skill: Thruster and Burpee Demo  WOD: 20 Thursters 135/85 95/65 30 burpees  20 Hang Cleans 135/85 30 Burpees  20 S2OH…
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