Daily WOD

8:30am/4:30pm/5:30pm

ON a 15 MIN CLOCK…
4-2-2-2*
Deadlift
*Build to a Heavy weight


FOR TIME
12-9-6
Calorie Row
DB Devil’s Press 50/35
DB Suitcase Lunges*
*L+R = 1-Rep

5:30am/8:30am/3:30pm/4:30pm/5:30pm


FOR TIME
400m Run
30 Burpees
30/25 Calorie Bike
400m Run
20/15 Calorie Bike
20 Burpees
400m Run
10/8 Calorie Bike
10 Burpees

FINISHER
2-3 SETS FOR QUALITY
Empty Barbell Upright Rows
Empty Barbell Supinated Bent Over Rows
Empty Barbell Strict Press

HAPPY 5th BIRTHDAY TO HANNAH!

5:30am/8:30am/3:30pm/4:30pm/5:30pm

ON A 15 MIN CLOCK
4-2-2-2*
Front Squat
*Build to a Heavy weight.


5 ROUNDS FOR TIME
9 Power Cleans 135/95
18 Sit Ups
27 Box Jumps 24/20

10-10-10*
Bench Press
*Work to a Moderate weight.
After each Set complete a Max Set of Push-Ups.
-Rest As Needed b/t Sets-


AMRAP x 20 MINUTES
200m Run
20 Russian KB Swings 53/35
10 Strict Pull Ups
60 Double Unders

9:30am ONLY

AMRAP 9 mins of:


5 Burpees
1 Rope Climb
30 Double Unders

In 3 mins Run 400m *rest for remainder of time

AMRAP in 6 mins of:


5 Burpees
1 Rope Climb
30 Double Unders

In 3 mins Run 400m

AMRAP in 3 mins of:


5 Burpees
1 Rope Climb
30 Double Unders

5:30am/8:30am/3:30pm


FOR TIME
Run 800m
Then
3 ROUNDS FOR TIME
20 Alt. DB Hang Snatch 50/35
3 Wall Walks
20 Alt. Single DB OH Lunge*
*Switch hands after 10 reps. Lunges
alternate legs each rep (forward or back)

CONDITIONING
“DOUBLE-UP TABATA”
16 SETS
:20 ON / :10 OFF
**Score is total calories

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