Main Site Daily WODs

Guest Programmer – Rob Lawson April 30-May 12, 2024 For time: 50 dumbbell push presses 50 box jumps 50 dumbbell front squats 50 GHD sit-ups 50 dumbbell thrusters ♀ 35-lb dumbbells, 20-inch box ♂ 50-lb dumbbells, 24-inch box Post time to comments. Scaling: In this workout, we deconstruct the dumbbell thruster into the push press and the front squat before combining them … [Read more...] about Wednesday 240508

Guest Programmer – Rob Lawson April 30-May 12, 2024 For time: 800-meter run 30 burpee bar muscle-ups 800-meter run Post time to comments. Scaling: Thirty bar muscle-ups for time is a well-known benchmark. Today, we’ll add a burpee to each bar muscle-up and sandwich them between 800-meter runs. This is a nice progression from the burpee pull-ups we saw on 240430. The burpee … [Read more...] about Tuesday 240507

Guest Programmer – Rob Lawson April 30-May 12, 2024 For load: Deadlift 5-5-5-5-5 reps Finisher: On a 10-minute clock, build to a heavy Turkish get-up. Post loads to comments. Scaling: Today we’re hitting 5 heavy sets of 5 deadlifts. Allocate a decent amount of time to build up to 80-85% of your 1-rep-max, and then start the heavy sets. If you are moving well, increase the … [Read more...] about Monday 240506

Guest Programmer – Rob Lawson April 30-May 12, 2024 For time: 21-18-15-12-9-6-3 Kettlebell swings 3-6-9-12-15-18-21 Toes-to-bars ♀ 53 lb ♂ 70 lb Post time to comments. Scaling: This workout is all about the midline, and the descending/ascending rep schemes will require some strategy on how to manage your rest. The two movements in this workout should complement each other … [Read more...] about Saturday 240504

Guest Programmer – Rob Lawson April 30-May 12, 2024 Every minute on the minute for 20 minutes: Minutes 1-5, use a light weight to complete: 1 snatch pull 1 hang power snatch 1 overhead squat Minutes 6-10, use a light weight to complete: 1 snatch pull 1 low-hang snatch Minutes 11-20, increase the load if movement is sound and complete: 1 snatch pull 1 squat snatch Post … [Read more...] about Friday 240503

Guest Programmer – Rob Lawson April 30-May 12, 2024 For time: Designated calories on the Echo bike (see below) 9-6-3 Sandbag ground-to-shoulders ♀ 18-12-7 calories, 100 lb ♂ 21-15-9 calories, 150 lb Post time to comments. Scaling: Today’s workout is a short sprint of pure grunt work. The calories on the bike are meant to be completed as fast as possible with the first set … [Read more...] about Wednesday 240501

Guest Programmer – Rob Lawson April 30-May 12, 2024 10 rounds for time: 10 handstand push-ups 5 burpee pull-ups* *Bar 6 inches above fingertips with arms extended overhead. Post time to comments. Scaling: After yesterday, the goal today is to give the legs a rest as we focus on an upper-body push-and-pull couplet. The handstand push-up volume today is substantial, and even … [Read more...] about Tuesday 240430

Manion 7 rounds for time of: Run 400 meters 29 back squats ♀ 95 lb ♂ 135 lb Post time to comments. Compare to 220429 Scaling: Today’s Hero workout recognizes 1st Lt. Travis Manion. This workout is long, with a high volume of running and squats. The loading of the barbell should be relatively light, but expect the volume to add up across the workout. Scale load to enable … [Read more...] about Monday 240429

For time: 20 shoulder presses 200-meter farmers carry 30 push presses 200-meter farmers carry 40 push jerks 200-meter farmers carry ♀ 95-lb barbell and 35-lb dumbbells ♂ 135-lb barbell and 50-lb dumbbells Post time to comments. Scaling: Today’s workout pairs grunt work with barbell stamina. The barbell movement in this workout increases in technical difficulty to add a … [Read more...] about Saturday 240427

5 rounds for time of: 250/300-meter row 10 deadlifts ♀ 155 lb ♂ 225 lb Scaling: Today's sprint workout will light up your posterior chain. Push the pace on the rower and challenge yourself to stay unbroken on the deadlifts for as many sets as possible. The loading on the barbell should be moderately heavy and allow you to complete each set of deadlifts in 2 sets or … [Read more...] about Friday 240426