Category: Daily WOD

Front Squat (2 Sec Pause) : 1RM

Record your best Front Squat (Pause) 1 Rep Max lift.

4 RF-ME / 1 min Stations: Bike Cal, Sit-ups, and Med Ball Cleans

4 rounds, 1 min per station, for max reps of:
Bike Calorie
AbMat Sit-up
Med Ball Clean, 20/14 lbs
Rest 1 min

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

Power Clean 3-2-2-1-1-1

Power Clean 3-2-2-1-1-1

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

AMRAP 23 mins: Shuttle Runs, Lateral Burpees, and Power Cleans

Complete as many rounds as possible in 23 mins of:
8 Shuttle Runs, 50 ft
9 Lateral Burpee Over Bars
3 Power Cleans, 185/125 lbs

Team WOD: Row, Overhead Lunge With Plates, Pull-ups

As a Team of 2 complete 14 rounds for time (7 Rounds each partner) of:
10 Row (calories)
20 Overhead Walking Lunge With Plates (45#/25#)
10 Pull-ups

Post total time.

* Alternate each full round with your partner. Partner 1 completes one round of row, lunges, and pull-ups; then Partner 2 completes a round. Continue until 14 rds total completed.

Solo WOD: 10 RFT: Row, Overhead Walking Lunges, and Pull-ups

10 rounds for time of:
7 Row Calories
14 Plate Overhead Walking Lunges, 45/25 lbs
7 Pull-ups

Shoulder Press 2-2-2-2

Shoulder Press 2-2-2-2

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

FT: Double Unders, AbMat Sit-ups, Wall Walks and 12 more

For time:
50 Double Unders
50 AbMat Sit-ups
5 Wall Walks
40 Double Unders
40 AbMat Sit-ups
4 Wall Walks
30 Double Unders
30 AbMat Sit-ups
3 Wall Walks
20 Double Unders
20 AbMat Sit-ups
2 Wall Walks
10 Double Unders
10 AbMat Sit-ups
1 Wall Walk

Front Squat (Pause 2 Sec On First Rep) 2-2-2

Front Squat (Pause 2 Sec On First Rep) 2-2-2

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

4x RFT: Shuttle Runs, Front Squats, and Rope Climbs

4 rounds, each round for time, of:
10 Shuttle Runs, 50 ft
12 Front Squats, 135/95 lbs
2 Rope Climbs, 15 ft

Rest 1:30 between each round.

AMRAP 30 mins: 400 m, KB Swings, Hang Power Cleans and Burpee Box Jumps

Complete as many rounds as possible in 30 mins of:
Run, 400 m
20 Kettlebell Swings, 53/35 lbs
15 Hang Power Cleans, 115/75 lbs
10 Burpee Box Jumps, 24/20 in

EMOM for 7 mins: Squat Snatch

1 Squat Snatch, pick load

Every 1 min for 7 mins.

AMRAP 12 mins: Power Snatches, Wall Balls and Row Cal

Complete as many rounds as possible in 12 mins of:
5 Power Snatches, 95/65 lbs
10 Wall Balls
12/10 Row Calories

Bench Press 5-5-5-5

Bench Press 5-5-5-5

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

AMRAP 20 mins: C2B Pull-ups, Hand Release Push-ups, and Air Squats

Complete as many rounds as possible in 20 mins of:
4 Chest-to-bar Pull-ups
7 Hand Release Push-ups
15 Air Squats

Team WOD: Run, Overhead Squat, Sit-up, Double Under, Sumo Deadlift High-pull, Box Jump Over

For time:
Partner Run, 800 m
50 Overhead Squats, 95/65 lbs
100 AbMat Sit-ups
150 Double Unders
50 Sumo Deadlift High-pulls, 95/65 lbs
100 Box Jump Overs, 24/20 in

* Alternate work and rest; one partner works at a time
* Run 800m as a team

Solo WOD: 2 RFT: Run, Overhead Squat, Sit-up, Double Under, Sumo Deadlift High-pull, Box Jump Over

2 rounds for time of:
Run, 200 m
12 Overhead Squats, 95/65 lbs
24 AbMat Sit-ups
36 Double Unders
12 Sumo Deadlift High-pulls, 95/65 lbs
24 Box Jump Overs, 24/20 in

Shoulder Press 3-3-3-3

Shoulder Press 3-3-3-3

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

15-12-9-6-3: Toes-to-bars, Push Press, and Lateral Burpees

15-12-9-6-3 reps, for time of:
Toes-to-bar
Push Press, 115/80 lbs
Lateral Burpee Over Bar