Daily Wod

Monday 10/21/19 W/partnerAlt rounds for 6 min:10 Cossack squats+Perform 5×5 of the following complex:Front rack lunge LFront rack lunge RFront squat*1 reps is L+R+front squat+EMOM... Read More

Sunay 10/20/19W/ partner AMRAP Alternate rounds for 15 min:15/10 Cal row5 Burpees over rower+“20.2”AMRAP 20 min:4 DB thrusters (50/35)6 Toes to bar24 Double unders*If needed... Read More

Saturday 10/19/19 “DVB”RUn 1 mile w/ medball (20/14)then 8 rounds:10 Wallballs1 rope climbRun 800mthen 4 rounds:10 Wallballs (20/14)1 rope climbRun 400mthen 2 rounds10 Wallballs (20/14)1... Read More

Friday 10/18/19 In teams of 2:For time:100/80 Calories echo bike50 Burpee box jumps (24/20)50 Devils press (50/35)@20 min50 Devils press (50/35)50 Burpee box jumps (24/20)100/80... Read More

Thursday 10/17/19W/parnterAlternate full rounds for 6 min:20 Alt leg V-up20 Second Arch hold+5 rounds:10 DB deadlifts (Standing on 45# plate)directly into 25 good mornings or... Read More

Wednesday 10/16/19W/partnerAMRAP 6 min:Alternate full rounds:5 barbell front squats5 barbell thrusters5 barbell strict press+EMOM 10 min10 unbroken thrusters (95/64)+Against a 15 min:50-40-30Wallballs (20/14)Alt arm DB... Read More

Tuesday 10/15/19 EMOM 10 min:30 seconds max reps strict handstand pushups+EMOM 21 min:1 min: 20/15 Cal row1 min: 50 Double unders1 min: 10 Power cleans... Read More

Sunday 10/13/19 EMOM 10 min:5 Power snatch*Pick a loaf that allows good technique for all reps+20.110 rounds for time:8 Ground to overhead (95/65)10 Bar facing... Read More

Saturday 10/12/19 “Danny Dietz”For time:Run 1 mile26 Power cleans (185/135)80 PushupsRun 800m28 Front squats (185/135)50 Pullups Danville 60Run 1 mile26 DB power cleans80 PushupsRun 800m28... Read More