Category: Daily WOD

Close Grip Bench Press 6-6-6

Close Grip Bench Press 6-6-6

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

AMRAP 14 mins: Double Unders, Single DB Hang Clean & Jerks, Sit-ups and Hand Release Push-ups

Complete as many rounds as possible in 14 mins of:
30 Double Unders
20 Single Arm Dumbbell Hang Clean & Jerks, 50/35 lbs
30 AbMat Sit-ups
20 Hand Release Push-ups

Sumo Deadlift 5-5-5

Sumo Deadlift 5-5-5

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

Crazy Ivan

For time:
Row, 1000 m
— then —
4 rounds of:
10 Deadlifts, 185 lbs
15 Wall Balls, 20 lbs

Hang Power Clean 5-4-3-2-1

Hang Power Clean 5-4-3-2-1

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

FT: Toes-to-bar, KB Swings and Run

For time:
10-9-8-7-6-5-4-3-2-1:
Toes-to-bars
Kettlebell Swings, 70/53 lbs
Run, 100 m

Team WOD: 2x AMRAP 8 mins: Partner Wall Ball, Box Jump Over, Push-up and Power Clean

For 2 cycles:
AMRAP in 8 mins of:
40 Wall Ball (Partner)s, 20/14 lbs
20 Box Jump Overs, 24/20 in
50 Push-up (hand release)s
20 Power Cleans, 135/95 lbs

Rest 1 min between each cycle.
For each cycle restart the AMRAP.

Solo WOD: 2x AMRAP 8 mins: Wall Ball, Box Jump Over, Push-up, and Power Clean

For 2 cycles:
AMRAP in 8 mins of:
20 Wall Balls, 20/14 lbs
10 Box Jump Overs, 24/20 in
25 Hand Release Push-ups
10 Power Cleans, 135/95 lbs

Rest 1 min between each cycle.
For each cycle restart the AMRAP.

Close Grip Bench Press 8-8-8

Close Grip Bench Press 8-8-8

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

Alt EMOM 18 mins: Shuttle Runs, DB Bench Press, and Rope Climbs

Every 1 min for 18 mins, alternating between:
5 Shuttle Runs, 50 ft
10 Dumbbell Bench Press, pick load
2 Rope Climbs, 15 ft

EMOM for 10 mins: 1 Snatch Pull + 1 Squat Snatch

1x [ 1 Snatch Pull + 1 Squat Snatch ], pick load

Every 1 min for 10 mins.

Opt. 1: FT: Alt DB Snatches and Row Cal

42-30-18 reps, for time of:
Alternating Dumbbell Snatch, 50/35 lbs
Row Calorie

Opt. 2: FT: Row Cal and Squat Snatch

For time:
42 Row Calories
21 Squat Snatches, 95/65 lbs
30 Row Calories
15 Squat Snatches, 95/65 lbs
18 Row Calories
9 Squat Snatches, 95/65 lbs

Push Jerk 1RM

Record your best Push Jerk 1 rep max lift.

Only include the heaviest 1 rep, do not include sets prior to it.

9-15-21: Burpee Box Jump Overs and Power Clean & Jerks

9-15-21 reps, for time of:
Burpee Box Jump Over, 24/20 in
Power Clean & Jerk, 115/85 lbs

Alt EMOM 10 mins: Strict HSPU and Deadlifts

Every 1 min for 10 mins, alternating between:
5 Strict Handstand Push-ups
3 Deadlifts, pick load

5 RFT: Run, Double Unders and DB Deadlifts

5 rounds for time of:
Run, 200 m
30 Double Unders
15 Dumbbell Deadlifts, 50/35 lbs

Back Squat 1-1-1-1

Back Squat 1-1-1-1

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

FT: Walking Lunges, Pull-ups and Sit-ups

For time:
Walking Lunge, 100 ft
21 Pull-ups
21 AbMat Sit-ups
Walking Lunge, 100 ft
18 Pull-ups
18 AbMat Sit-ups
Walking Lunge, 100 ft
15 Pull-ups
15 AbMat Sit-ups
Walking Lunge, 100 ft
12 Pull-ups
12 AbMat Sit-ups
Walking Lunge, 100 ft
9 Pull-ups
9 AbMat Sit-ups
Walking Lunge, 100 ft
6 Pull-ups
6 AbMat Sit-ups

*17 Minute Time Cap

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