Daily Workout

Daily Workout

WOD for May 27th

Teams of two 1600m run: Teammates will alternate running 200m until 1600m complete 8 Rounds – 4 rounds each teammate: teammates switch after completion of round 20 weighted step ups 30/20 S: 20/10 10 KB swings 53/35 S: 35/18 1600m row: Teammates will alternate rowing 200m until 1600m complete 30[…]

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WOD for May 26th

WOD: “Chipper” 800m Run 50 Box jumps 24/20 40 T2B S:hanging knee raises above hip crease 30 1 arm alternating DB OH lunge steps FB:50/35 RX:35/20 S:20/10 (30 steps with DB in right hand, then 30 steps in left hand) 20 Clean and Jerks FB: 135/95 RX: 115/80 S: 95/65[…]

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WOD for May 25th

Strength: Snatch E2MOM for 10 minutes at 65% Snatch high pull + Snatch + Overhead squat (1+2+1) WOD: AMRAP 3 5 Power Snatch 95/65 S: 75/55 5 Burpees over the bar Rest 3 Minutes, Repeat 2 AMRAP’s scored separately

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WOD for May 24th

Strength: Strict Press E2MOM 5 @ 60% 5 @ 65% 5 @ 70% 5 @ 75% x3 WOD: 8 Rounds 100m Run 5 push press 115/80 S: 95/65 10 Lateral bar hops 15 sit ups 20 minute time cap

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WOD for April 23rd

Strength: Clean & Jerk E2MOM for 10 minutes at 70% Clean + Front Squat + Jerk (1+1+2) WOD: AMRAP 8 8 DB Power Cleans 50/35 S: 35/20 8 Weighted DB Reverse Alternating Lunge Steps 8 Burpees

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WOD for April 22nd

Strength: Back Squat E2MOM 5 @ 60% 5 @ 65% 5 @ 70% 5 @ 75% x3 WOD: “Tammy” 5 Minute running clock 60 Wall Balls 20/14 to 10’ Remaining time max calories, row Score is calories

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WOD for May 20th

Teams of two Buy In: 2 Rounds – break it up how you choose. Teammates must do 50% of reps. 40 Burpees 40 slam balls 30/20 After completing buy in, teammates will complete the following: Each partner must do 50% of reps (except 800m run, both teammates do). 80 wall[…]

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WOD for May 19th

Strength: Core 3 Rounds EMOM 30 seconds on 30 seconds off Minute 1: Russian twist 45/25 Minute 2: Flutter kicks Minute 3: Hollow Body Hold WOD: “Chief” 5 Rounds AMRAP 3 3 Power Cleans 135/95 6 Push Ups 9 Air Squats Rest 1 Minute

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WOD for May 18th

Strength: Clean & Jerk E2MOM for 10 minutes at 65% Clean + Front Squat + Jerk (1+1+2) WOD: For Time 4 Clusters 135/95 S1: 115/80 S2: 95/65 40 Double Unders 8 Clusters 80 Double Unders 8 Clusters 40 Double Unders 4 Clusters

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WOD for May 17th

Strength: Bench Press E2MOM 5 @ 60% 5 @ 65 5 @ 70% 4 @ 75% x3 WOD: EMOM for 15 Minutes Minute 1: 18/15 Calorie Row Minute 2: 20 sit ups Minute 3: 12 Thrusters 95/65 S: 75/55

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