Clean and Jerk one minute on, one minute off for twenty minutes. Start with a load that you can C& J 10 reps in one minute without undue strain. Note: 1. Our best male athletes will be able to complete this with 95 pounds, our females 65 pounds. 2. Tough, beware! … [Read more...] about Wednesday 010627
Main Site Daily WODs
Thursday 010628
Two rounds for time of: Farmer's walk 100 feet Rope climb X 2 Back Squat, 10 reps Row 500 meters Notes: Our best will, 1. Squat and Farmer's Walk at your bodyweight 2. Row a sub 1:30 500-meters if you're able … [Read more...] about Thursday 010628
Friday 010629
Perform each of these for 1 minute and work through the cycle 3 times. Hollow Rock Hollow Arch Sit-up Back Extension Knees to Elbows Stiff legged deadlift Rest … [Read more...] about Friday 010629
Saturday 010630
Four rounds for time of: Run 400 meters Powerclean 15 reps Bench Press 15 reps Rest 2 minutes Notes: 1. Use as big a load for the bench and powerclean as you can handle. 2. Don't rest in mid round … [Read more...] about Saturday 010630
Saturday 010623
Three rounds for time of: 5 Muscle-ups 400 meter Run Notes: 1. If you can't do a muscle-up substitute ten slow pull-ups and ten slow dips for each muscle up. … [Read more...] about Saturday 010623
Monday 010625
Three rounds of: Two minute sprint on stationery bike. Two minutes of sit-ups. Two minutes of dips. Two minutes of rest … [Read more...] about Monday 010625
Tuesday 010626
1 Jump on plyo box/ 1 clean pull-up 2 Jumps on plyo box/ 2 clean pull-ups 3 Jumps on plyo box/3 clean pull-ups... n Jumps on plyo box/ n clean pull-ups You've got 20 minutes to carry this sequence as far as you can. The pull-ups need not be within a single set to count. Just alternate between jumping and pull-ups. Complete the needed number of pull-ups before the next round of … [Read more...] about Tuesday 010626
Wednesday 010620
Three rounds for time of: Jump-rope for two minutes Pull-ups Bench-press, body weight Rest 1 minute Our best will: Double under without fouling for two minutes on the jump-rope. Twenty five pull-ups, then twenty, then fifteen. Twenty five, then twenty, then fifteen on the bench press. … [Read more...] about Wednesday 010620
Thursday 010621
Three rounds for time of: 25 Sit-ups 25 Thrusters (off 10" box), (~25 RM load) 3 Rope Climb Notes: 1. Try this sit-up: touch fingers from opposite hands together behind thighs without touching your legs with your arms, hands, or fingers then lower back to flat on ground with hands overhead. 2. Thruster, as a reminder, is a front squat/push-press. With what percentage of your … [Read more...] about Thursday 010621
Friday 010622
Three rounds for time of: Muscle Snatch, 15 reps Box Jump, 15 reps Back Extension/Glute-ham raise, 15 reps Our best will: Snatch 2/3 body weight. Jump 26" box. Back extension/Glute-ham raise with 20 pound medicine ball. Complete three rounds in ten minutes. … [Read more...] about Friday 010622