WodMore Daily WODs

For Time

5 mile Assault Air Bike (in 2 minute max intervals)

After each 2-minute interval, if the 5-mile goal is not met, perform:
50 Air Squats
50 Push-Ups
50 AbMat Sit-Ups

For Load
1 Squat Clean every 50 seconds
Men: 215 lb to 335 lb (10 lb increments)
Women: 120 lb to 180 lb (5 lb increments)
One bonus pound will be added to the best lift for every bar the athlete Jerks to overhead.

For Time

25 Push Presses (115/80 lb)
25 Burpees
25 Strict Pull-Ups
25 Burpees
25 Push Presses (115/80 lb)

21-15-9 Reps for Time

Thrusters (135/95 lb)
Pull-Ups
Squat Cleans (135/95 lb)
Ring Dips
Deadlifts (135/95 lb)
Handstand Push-Ups

For Time

Buy-In:
100 Double-Unders

20 Cleans (135/95 lb)
20 Shoulder-to-Overheads (135/95 lb)
20 Clean-and-Jerks (135/95 lb)

Cash-Out:
100 Double-Unders

3 Rounds for Time

21 Wall Ball Shots (20/14 lb)
14 Handstand Push-Ups
7 Deadlifts (315/205 lb)

4 Rounds for Time

21 Wall Ball Shots (20/14 lb)
18 Pull-Ups
15 Kettlebell Swings (1.5/1 pood)
12 Handstand Push-Ups

4 Rounds for Time

25 Shoulder-to-Overheads (135/95 lb)
400 meter Run
15 Thrusters (135/95 lb)
400 meter Run

4 Rounds for Time

23 Russian Kettlebell Swings (1.5/1 pood)
23 Box Jumps (24/20 in)
23 Sit-Ups
23 Dumbbell Snatches (35/25 lb)
23 Goblet Squats (1.5/1 pood)
23 Double-Unders
23 Medicine Ball Cleans (20/14 lb)

Then:
186 seconds (3:06) Plank Hold

For Time

38 Heel Claps

Then, 4 Rounds of:
400 meter Run
2 Rope Climbs
20 Burpee Box Jumps (24/20 in)
6 Pull-Ups

Then:
1 mile Run

All with a weight vest (20/14 lb)