Row 500 meters Clean and Jerk 15 reps Rest 3 minutes Row 500 meters Clean and Jerk 15 reps Rest 3 minutes Row 500 meters Clean and Jerk 15 reps Our best athletes will C & J their bodyweight for each set and row sub 1:30 - 500's. … [Read more...] about Tuesday 010619
Main Site Daily WODs
Monday 010618
Hang from bar and touch knees to elbows, 15-12 and 9 reps. 20 Dips Run 400 meters, max effort. With no rest between deadlift and pull-ups with only 60 seconds rest between superset: Deadlift 15 reps (body weight)/Pull-ups 15 reps Deadlift 12 reps (body weight)/Pull-ups 12 reps Deadlift 9 reps (body weight)/Pull-ups 9 reps Run 400 meters, max effort. 20 Dips Hang form bar and … [Read more...] about Monday 010618
Friday 010615
For time: Row 500 meters (max effort after warm-up). Hang from bar and slowly bring knees to elbows 15 reps (no lurching). Powerclean 15 reps (max load). Hang from bar and slowly bring knees to elbows 15 reps (again, controlled). Row 500 meters (all out!). Powerclean 15 reps (same load as before). … [Read more...] about Friday 010615
Saturday 010616
For time: 50 Sit-ups Standing two minute sprint on stationary bike Push-press, 1/3 body weight 21 reps Standing two minute sprint on stationary bike Push-press, 1/3 body weight 15 reps Standing two minute sprint on staionary bike Push-press, 1/3 body weight 9 reps 50 Sit-ups … [Read more...] about Saturday 010616
Tuesday 010612
Row 1,000 meters Hollow Rock 90 seconds Three rounds for time of: 20 Dumbell thruster off 10" box, three times up rope 3 Rope Climbs Hollow Rock 90 seconds Row 1,000 meters … [Read more...] about Tuesday 010612
Wednesday 010613
Tabata Squats (no less than 15 squats per interval) 50 Sit-ups Ten muscle ups 50 Sit-ups Tabata Squats (no less than 15 squats per interval) We've seen this done in twenty minutes! … [Read more...] about Wednesday 010613
Thursday 010614
Three rounds for time of: 20 Walking Lunges; with dumbbells 1/4 your body weight, alternating legs. 20 Push-ups, as few sets as possible. 20 Pull-ups, as few sets as possible. 20 Pike-ups (On back, arms overhead, flex at hip only until toes and fingers meet above hips joint. No trunk flexion). … [Read more...] about Thursday 010614
Monday 010611
Continuous rotation of these two until you cannot do ONE pull-up. No rest, no pause. 20 pound Wall-ball, 25 shots 10 Pull-ups Continuous rotation of these two for five rotations. No rest, no pause. Glute-ham raise 10 reps Hang from bar raise knees to elbows 10 reps. Note: The "Wall-ball" drill is performed from a deep squat EACH rep. The ball is shot overhead two feet above … [Read more...] about Monday 010611
Thursday 010607
Set up weights ahead of time and plow through this workout with no resting or stalling. Bike hard and fast for five minutes Clean and Jerk 1/2 body weight 15 reps Deadlift bodyweight for max reps Clean and Jerk 1/2 body weight 15 reps Squat body weight for max reps Clean and Jerk 1/2 body weight 15 reps Nice! … [Read more...] about Thursday 010607
Friday 010608
For Time: Jump Rope "Double Unders"; 2 minutes 10 Handstand push-ups Jump Rope "Double Unders"; 2 minutes Sumo Deadlift High Pull @ no less than for 1/2 your body weight for: 12-10-8-6-4 reps. Use same load for each set. Jump Rope "Double Unders"; 2 minutes 50 Dips, as many sets as required. If able use rings. Jump Rope "Double Unders"; 2 minutes Can you do this in twenty … [Read more...] about Friday 010608