Category: Daily WOD

Push Jerk 1-1-1-1

Push Jerk 1-1-1-1

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

10 RFT: Clean & Jerks, Pull-ups, Push-ups and Squats

10 rounds for time of:
1 Clean & Jerk
5 Pull-ups
10 Push-ups
15 Squats

Post total time and load.

Bench Press 10-8-6-4-2

Bench Press 10-8-6-4-2

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

Row 2 km TT

Row 2 km

This is an all out effort for time.

Back Squat 8-8-8

Back Squat 8-8-8

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

Tabata: Row Cal, AbMat Sit-ups, Box Jumps, and Row Cal

Tabata Row Calorie
Tabata AbMat Sit-up
Tabata Box Jump, 24/20 in
Tabata Row Calorie

The Tabata interval is 20 secs of work followed
by 10 secs of rest for 8 intervals.
Tabata score is the total reps performed in all of the intervals.

Team WOD: “Hold On”

For time:
Kettlebell Goblet Squat Hold, 53/35 lbs
40 Deadlifts, 225/155 lbs
— then —
Partner Chin Over Bar Hold
60 Hand Release Push-ups
— then —
Partner Deadlift Hold, 225/155 lbs
Row, 1000 m
— then —
Partner Run, 100 m
80 Kettlebell Swings, 53/35 lbs
— then —
Overhead Plate Hold, 45/25 lbs
100 Air Squats

Solo WOD: 2 RFT: Run, Pull-ups, Deadlifts, Push-ups, KB Swings, Goblet Squats and Row

2 rounds for time of:
Run, 100 m
10 Pull-ups
15 Deadlifts, 225/155 lbs
20 Hand Release Push-ups
25 Kettlebell Swings, 53/35 lbs
30 Kettlebell Goblet Squats, 53/35 lbs
Row, 200 m

Chipper: Double Unders, Wall Balls, Box Jump Overs, GTO, Burpee PU ladder

For time:
50 Double Unders
40 Wall Balls, 20/14 lbs, 10/9 ft
30 Box Jump Overs, 24/20 in
20 Ground-to-Overheads, 135/95 lbs
10 Burpee Pull-ups
20 Ground-to-Overheads, 135/95 lbs
30 Box Jump Overs, 24/20 in
40 Wall Balls, 20/14 lbs, 10/9 ft
50 Double Unders

1 Snatch + Overhead Squat, pick load

Every 2 mins for 12 mins.

FT: Overhead Squats and Row

For time:
5 Overhead Squats, 115/75 lbs
10 Row Calories
6 Overhead Squats, 115/75 lbs
12 Row Calories
7 Overhead Squats, 115/75 lbs
14 Row Calories
8 Overhead Squats, 115/75 lbs
16 Row Calories
9 Overhead Squats, 115/75 lbs
18 Row Calories
10 Overhead Squats, 115/75 lbs
20 Row Calories
9 Overhead Squats, 115/75 lbs
18 Row Calories
8 Overhead Squats, 115/75 lbs
16 Row Calories
7 Overhead Squats, 115/75 lbs
14 Row Calories
6 Overhead Squats, 115/75 lbs
12 Row Calories
5 Overhead Squats, 115/75 lbs
10 Row Calories

Push Jerk 2-2-2-2

Push Jerk 2-2-2-2

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

21-15-9: Single Arm DB STO, Toes-to-bars, and Pull-ups

21-15-9 reps, for time of:
Single Arm Dumbbell Shoulder-to-Overhead, 50/35 lbs
Toes-to-bar
Single Arm Dumbbell Shoulder-to-Overhead, 50/35 lbs
Pull-up

Thruster 4-4-4

Thruster 4-4-4

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

FT: Rows, Thrusters, and Echo or Assualt Bike Cal

For time:
Row, 1000 m
50 Thrusters, 75/55 lbs
30/20 Echo Bike Calories