Daily Workout

Daily Workout

WOD for April 26th

EMOM x 5 minutes 5-8 quarter kip swings w/pause for 3 seconds in hollow body on last rep of each minute. EMOM x 3 minutes 5-8 half kip swings EMOM x 3 minutes 5-8 full kip swings WOD: 7 Rounds 12/9 Calories, Row 10 DB Deadlifts Rx:50/35 S:35/20 8 DB[…]

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WOD for April 25th

Jerk Drop Jerks E2MOM for 6 Minutes 3×3 @ 50% Split Jerks E2MOM x 10 Minutes 5×3 @ 75% For Time 30 pull ups S: Jumping pull ups 40 Box jump overs 24/20 50 Burpees

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WOD for April 23rd

Skill Handstand Push up Progression 12 minutes to complete required programming for current phase. WOD: 25/20 Calories, row 35 Med Ball Cleans Rx:20/14 400m run 50 OH Alt. lunge steps w/wall ball 400m run 35 Med ball cleans 25/20 Calories, row 15 minute time cap

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WOD for April 21st

Teams of Two One teammate will work at a time. Once the first teammate finishes the movements, the other teammate can go. AMRAP 30 100m run 10/7 HRPU 10 Deadlifts Rx:155/110 S:115/85 5 C2B S1: pull ups S2: Jumping C2B

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WOD for April 20th

Chipper 90 Double unders/180 singles 80 Sit ups 70 KB swings Rx:53/35 60 Calories, Row 50 Front squats Rx:95/65 S:75/55 40 Push Press 30 DB Burpees over the bar Rx:25/15 S:15/10 30 Minute Time Cap

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WOD for April 19th

OHS E2MOM x 14 Minutes 5×5 Build to 5RM 2×5 Drop sets 10-20# WOD: AMRAP 10 15 Lateral bar hops 10 Power Snatches FB:95/65 Rx:75/55 S:65/45 5 Burpees

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WOD for April 18th

Kip Swing Fundamentals Alt. EMOM x 4 minutes 1. :20 Hollow body hold w/pvc 2. :20 Arch body hold w/pvc EMOM x 4 minutes 5-8 quarter kip swings EMOM x 4 minutes 5-8 half kip swings WOD: E3MOM x 21 minutes FB:20/15 RX:15/12 S:12/9 Calories, Row 200m Run 7 T2B[…]

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WOD for April 17th

Sumo Deadlift E3MOM x 12 Minutes 4×10 @ 60% WOD: 5 minute time cap Buy in: FB: 200m Run Rx:100m Run 21-15-9 Wall Balls 20/14 Push ups Rest 3 minutes 5 minute time cap Buy in: FB: 200m Run Rx:100m Run 9-15-21 DB Deadlift Rx:50/35 S:35/20 Box jump overs 24/20

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WOD for April 16th

Strict Press E3MOM x 12 Minutes 4×10 @ 60% WOD: 2 Rounds 50 Double unders S: 100 Singles 12 Alt. 1-arm OH lunge steps Rx:50/35 S:35/20 25 Sit ups 50 Double unders/100 Singles 12 Alt. 1-arm OH lunge steps 25 sit ups 15 minute time cap

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