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Daily Wod

23
Nov

Clean a house

Sunday 11/24/19 Establish a 1RM clean+EMOM 20 min:6 Burpees4 Toes to bar2 Front squats (185/135) Danville 60DB squat clean5×5+AMRAP 20 min:6 Burpees4 V-ups2 DB front...
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22
Nov

Strict

Saturday 11/23/19“Regionalish nate”10 rounds for time:4 Muscle ups7 Strict handsand pushups12 KB snatch (70/53) (6l/6r)*Do muscle ups strict if you can Danville 60 10 rounds:4...
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21
Nov

Cluster

Friday 11/22/19 For time:10 Alternating rounds each:12/9 Calories bike6 Clusters (95/65)directly into 200 Wallballs (30/20)*Alternate full rounds of 12 and 6 for 10 rounds each....
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21
Nov

Like a bag of sand

Thursday 11/21/1In teams of 3:10 min:Conga line sandbag shuttle carries (150/100)*Yoke carries also may be performed if enough space+AMRAP 20 min7 KB swings (53/35)7 Goblet...
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19
Nov

Respect the PVC

Wednesday 11/20/19 3 rounds:15 Banded face pulls10 Empty cans10 Passthrough+Single arm bench pressSingle arm Ring row5×10 (each arm)+For time:70 Alt arm DB snatch (50/35)60 Situps50...
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18
Nov

Every 6 min

Tuesday 11/19/19 Every 6 min for 30 min:100 Double unders20 Burpees over bar10 Front squat (155/105)RX+: Heavy Dubs, (185/135) Danville 60 Every 6 min for...
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17
Nov

Squat waves

Monday 11/18/19 Kang squat 3×5+Back squat10-5-10-3-10-1+For time:100/80 Calorie row100 Thruters (65/45) Danville 60 Back squat5×10+100/80 Calorie row100 Goblet squats Imagine walking into your hotel gym...
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16
Nov

Practice

Sunday 11/17/19 EMOM 10 min:1-5 ring muscle ups or 1-10 Strict ring dips*If 5 is easy add reps +For time:Run 500m30 Wallballs (30/20)Run 500m20 Burpee...
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