Category: Daily WOD

E2MOM for 10 mins: Power Clean

2 Power Cleans, pick load

Every 2 mins for 10 mins.

Wittman

7 rounds for time of:
15 Kettlebell Swings, 1.5/1 pood
15 Power Cleans, 95/65 lbs
15 Box Jumps, 24/20 in

U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, based out of Fort Carson, Colorado, was killed on February 13, 2010, when insurgents attacked his unit with a roadside bomb in Zhari province, Afghanistan. He is survived by his daughters Miah and Ariauna, wife Karyn, siblings Robert H., Charity, Jenell, and Natasha, father Robert, and mother Cynthia Church.

Solo WOD: 6 RFT: Overhead Squats, DB Snatches and Row

6 rounds for time of:
9 Overhead Squats, 75/55 lbs
12 Alternating Dumbbell Snatches, 50/35 lbs
15 Row Calories

Team WOD: AMRAP 20 mins: Row, Overhead Squats and DB Snatches

Complete as many rounds as possible in 20 mins of:
8 Row Calories
10 Overhead Squats, 75/55 lbs
12 Alternating Dumbbell Snatches, 50/35 lbs

Pt. 1: 3 RFT: Burpee Over DB and DB Power Clean & Jerks

3 rounds for time of:
15 Burpee Over Dumbbells
15 Dumbbell Power Clean & Jerks, 50/35 lbs

Pt. 2: DU: 100 Reps for Time

For time:
100 Double Unders

Pt. 1: Alt EMOM 18 mins: Shuttle Runs, Wall Balls, and Crossover Single Unders

Every 1 min for 18 mins, alternating between:
6 Shuttle Runs, 50 ft
12 Wall Balls, 20/14 lbs
24 Crossover Single Unders

Pt. 2: E3MOM 15 mins: Back Squat

3 Back Squats, pick load

Every 3 mins for 15 mins.

Front Squat 2-2-2

Front Squat 2-2-2

Use the heaviest weight you can for each set.
Rest as needed between sets.

Death By Row Cal : 1 rep + 1 rep / 1 min

Death By Row Calorie

With a continuously running clock perform:
1 Row Calorie in the first 1 min
2 Row Calories in the second 1 min
3 Row Calories in the third 1 min
…
Continuing this for as long as you are able.

1 Push Press + 2 Push Jerk 1-1-1-1

1 Push Press + 2 Push Jerk 1-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.

AMRAP 15 mins: Strict Pull-ups, Push Press and Sit-ups

Complete as many rounds as possible in 15 mins of:
5 Strict Pull-ups
10 Push Press, 95/65 lbs
15 AbMat Sit-ups

Team WOD: FT: Power Clean Ladder and Runs

For time:
40 Power Cleans, 135/95 lbs
Partner Run, 600 m
30 Power Cleans, 155/105 lbs
Partner Run, 400 m
20 Power Cleans, 185/125 lbs
Partner Run, 200 m

Solo WOD: FT: Power Clean Ladder and Runs

For time:
20 Power Cleans, 135/95 lbs
Run, 600 m
15 Power Cleans, 155/105 lbs
Run, 400 m
10 Power Cleans, 185/125 lbs
Run, 200 m

Pt. 1: 4 RF-ME / 1 min Stations: Row Cal, Wall Balls, Alt DB Snatches, and Double Unders

4 rounds, 1 min per station, for max reps of:
Row Calorie
Wall Ball, 20/14 lbs
Alternating Dumbbell Snatch, 50/35 lbs
Double Under
Rest 1 min

Rotate immediately to the next station every 1 min,
the clock does not stop or reset between stations.

Pt. 2: EMOM for 5 mins: Hang Power Snatch

3 Hang Power Snatches, pick load

Every 1 min for 5 mins.