WOD Blog

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WORKOUT OF THE DAY SPLIT JERK 4 X 2 EVERY 4:00 X 3 400M Row 12 S2OH 135/95 Max Rep T2B ____________________________________________________________ LITE N' TITE EVERY 4:00 X 5 500M Row Then AMRAP 5 Double DB...

WORKOUT OF THE DAY CLEAN COMPLEX On The 2:00 X 10 (5 Rounds) 1 Power Clean + 2 Hang Squat Clean + 1 Front Squat FRONT SQUAT 4 X 3 @ 85-90% PARTNER...

WORKOUT OF THE DAY STRENGTH 10 Minutes to build to a heavy 3 Rep Thruster AMRAP X 24 In Teams of 3: 2500M Row Buy-In Then, AMRAP Relay 6 DB Box Step Over 24/20 50/35 6...

WORKOUT OF THE DAY STRENGTH 15 Minutes to build to a heavy 5 Rep Deadlift “SHAM” FOR TIME 11 Deadlift, 1 x Bodyweight 100M Run *11 Min Cap RECOVERY 200M Walk 5 Minute Foam Roll/Stretch Log your scores...

WORKOUT OF THE DAY 5 SETS 5 Strict Press 5 Push Press 5 Push Jerks *Build to a weight you can manage every set unbroken *Rest 3-4 Minutes btwn Sets WORKOUT 30 ON/30 OFF X 5 Ring...

WORKOUT OF THE DAY 20 ROUNDS FOR TIME 5 Wall Ball 20/14 6 C2B Pull-up 1 Snatch 70% of 1RM *Snatch can be Power or Squat *RX+ 3 BAR MU Log your scores...

WORKOUT OF THE DAY STRENGTH Sumo Deadlift 3 X 8 PARTNER WOD OFF/DEF X 4 OFF: AMRAP 7 SDHP 75/55 7 Lateral Burpee/Bar DEF: 400M Run *18 Min Cap ____________________________________________________________ LITE N' TITE IN TEAMS OF 2 FOR...

WORKOUT OF THE DAY STRENGTH Strict Press 5 X 5 ALTERNATING EMOM X 24 MIN 1: 12 KB/DB Snatch 62/44 MIN 2: 10 V-ups/GHD Sit-ups MIN 3: 8/6 Cal Bike LV2: 45/35 LV1: 35/25 Log your scores on...

WORKOUT OF THE DAY STRENGTH Back Squats 5 X 2 @ 80-90% (25-30 Min) FOR TIME 30 Squat Clean 135/95 *5 Min Cap ____________________________________________________________ LITE N' TITE EMOM X 12 MIN 1: 20/15 Cal Row MIN 2: 15...