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Daily Wod

2
Feb

Super Sunday

Sunday 2/3/19 EMOM 15 min:2 Hang squat cleans*Build over the 15 min+AMRAP 15 min:5-10-15-20..DB thrusters (50/35)10 Burpees over DB2 Rope climbs*5 thrusters 10 burpees 2...
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30
Jan

Muscle ups

Thursday 1/31/19 EMOM 10 min:1-5 Ring muscle ups or 1-10 Strict ring dips+EMOM 20 1 min: 8 KB swings (70/53) + Max double unders1 min:...
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29
Jan

New swag

Wednesday 1/30/19 Box squat5×5*Use weight that allows you to settle and drive fast out of the squat+For time:10-9-8-7-6-5-4-3-2-1Thruster (135/95)Chest to bar pullups Danville 60 Good...
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28
Jan

Happy birthday!

Tuesday 1/29/19 Wallball basketball+EMOM 10 min:6 Seated DB press*Heavier than last week+For time:50/40 Calories34 Burpee get overs (40/30)34 Alt arm DB snatch (70/50)*You can use...
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28
Jan

Look at dem legs

Monday 1/28/19 For time:100 Wallballs (20/14)25 DB step ups (50/35)50 DB thrusters (50/35)25 DB step ups100 Wallballs (20/14) Danville 60 100 Wallballs25 DB step ups50...
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26
Jan

DV45 at night

Sunday 1/27/19 Alternating tabataPlate bench pressPlate ground to overhead+Bench press10-8-6-4-2*After each set perform 10 ring rows+AMRAP 15 min:20 Front rack lunge (95/65)20 Push press (95/65)...
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25
Jan

Nutts

Saturday 1/26/19 “Nutts”FOr time:10 Handstand pushups15 Deadlifts (250/174)25 Box jumps (30/24)50 Pullups100 Wallballs (20/14)200 Double undersRun 400m w/ plate (45/25) Danville 60 20 DB strict...
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24
Jan

Parallette pushups

Friday 1/25/19 AMRAP 10 min:20 Russian twists15 Hollow rocks10 V-ups+In teams of 2:AMRAP 24 min:50 Calories30 Parallette pushups10 Bar muscle ups or 30 Toes to...
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