Wednesday (19Sept18)

WOD times: 5am, 6am, 9am, noon, 4:30pm, 5:30pm, 6:30pm

WOD:

Every min on the min for 5 mins

2 split jerks @ 65-75%

(2sec pause in dip & 2sec pause in catch)

Teams of 2 or 3-

For time-

4 rounds:

400m run

500m row

Teams of 3:

Partner 1 runs partner 2 rows partner 3 rest then partner 1 rows partner 2 rest partner 3 runs then partner 1 rests partner 2 runs partner 3 rows etc etc

Teams of 2:

Partner 1 runs partner 2 rows then partner 1 rows then partner 2 rest

Aka row always goes to rest, rest goes to run, run goes to row

Each person with row and run 4x each

Extra Credit

Practice Handstand walks

-try going max distance in 5min-

Sub: shoulder taps, holds, kick ups attempts, wall walks etc etc etc

Tuesday (18Sept18)

WOD times: 5am, 6am, 9am, noon, 4:30pm, 5:30pm, 6:30pm

WOD:

Every 90secs for 7 rounds

Paused clean deadlift (knee/2sec)

Paused clean deadlift (contact point staying over bar/mid thigh/2sec)

Clean

Front squat

Start at 60% of 1 rep max

*try to add weight each round*

For time:

50 wallballs 14/20

30 hang power clean 105/155

15 bar muscle ups

Extra Credit

3-5 rounds

10 single leg RDLs each side

5 pistols each side*

10 Russian twists each side

*scale as needed/ add weight if you can

Monday (17Sept18)

WOD times: 5am, 6am, 9am, noon, 4:30pm, 5:30pm, 6:30pm

WOD:

Work up to a 5RM overhead squat

For time:

10 rounds

3 unbroken touch’n’go power snatches 95/135

6 burpees

Extra Credit

3-5 rounds

5 each side KB windmills

10 each side kneeling bottoms up KB press

10 each side KB bent over row

Saturday (15Sept18)

Open Gym: 9am-noon

Hero WOD: 11:15am

*if you want to “Lift” and do the Hero WOD please done before 11:15

Lift:

Bench press

10RM bench press

&

5x 8-10 DB strict press

5x 8-10 DB bent over row

4x 10 lateral DB raises

3x 30-60s plank hold

Team WOD:

Teams of 2:

For time-

50-40-30-20-10reps of:

alternating kettlebell snatches 53/70

goblet squat 53/70

Tire flips in & outs

-4 rope climbs after round-

*break up reps whatever way you want*

Friday (14Sept18)

WOD times: 5am, 6am, 9am, noon, 4:30pm, 5:30pm, 6:30pm

WOD:

Every 90secs for 6 rounds

3 tempo squats 3010

Start at 50% working up

Focus on staying tight

3rounds of:

35/50 cal bike (or 25/35 row)

20 HSPUs

50 double unders

Extra Credit

Every min for 10min

1-2 muscle ups

Or

Alternating-

5 kip swings from rings & 3 banded transitions

Or

Alternating-

5 strict pull ups & 5 dips

Thursday (13Sept18)

Open* gym hours-

5am-7am

9am-10am

Noon-1pm

4:30-7:30pm

* Open gym is a time for you to do the workout of the day, do any WODs you’ve missed or hit up that workout you’ve been dying to try or even hit up skills, active recovery, mobility work

Open Gym Skill:

Pick a weakness skill to work for a minimum of 10mins

Example-

Doubleunders • handstands • kipping • muscle ups • rope climbs • pistols etc etc etc

Open Gym WOD:

Repeat a workout you missed

OR

A low, slow 3000m row, 1.5mile run, or 3mile bike plus ROMWOD

Wednesday (12Sept18)

WOD times: 5am, 6am, 9am, noon, 4:30pm, 5:30pm, 6:30pm

WOD:

Work up to a 1RM deadlift (grip of choice)

For time:

Teams of 2-

15min AMRAP

wallballs 14/20 9/10ft

*one partner working on wall balls at a time. As soon as the wall ball stops the other partner must do 5 burpees and 7 pull ups before picking up the ball.

***RX+ option 20/25lb ball***

Extra Credit

3-5 rounds

10 single leg RDLs each side

5 pistols each side*

10 Russian twists each side

*scale as needed/ add weight if you can

Tuesday (11Sept18)

WOD times: 5am, 6am, 9am, noon, 4:30pm, 5:30pm, 6:30pm

WOD:

The workout symbolizes the events that unfolded on September 11, 2001, in its design. The date and year are represented by the row (i.e. 2001 meters) and the 9 movements, each including 11 repetitions. The 125-pound Thrusters represent the deaths that occurred at the Pentagon; the 175-pound Power Clean stands for AA Flight 175 that collided with the South Tower; Flight 77 and Flight 93 were combined and are represented in the 170-pound Deadlift; and the 110-pound Push Jerk signifies the number floors in each of the Twin Towers.

Extra Credit

5×5 touch’n’go squat clean 60-70%

Monday (10Sept18)

WOD times: 5am, 6am, 9am, noon, 4:30pm, 5:30pm, 6:30pm

WOD:

12mins to work up to

a heavy 5rep overhead squat

For time:

30 overhead squats 75/115

15 muscle-ups

20 overhead squats 75/115

10 muscle-ups

Extra Credit

3-5 rounds

5 each side KB windmills

10 each side kneeling bottoms up KB press

10 each side KB bent over row

Saturday (8Sept18)

Open Gym 9am-noon

Hero WOD 11:15am

*if you want to “Lift” and do the Hero WOD please done before 11:15

Lift:

Bench press

1RM w/ pause

&

5x 8-10 DB strict press

5x 8-10 DB bent over row

4x 10 lateral DB raises

3x 30-60s plank hold

Team WOD:

Teams of 2:

14 min AMRAP-

2-4-6-8-10-12…..reps of:

Burpee Box Overs 20/24

Kettlebell Snatches alternating 35/53

Handstand push ups*

Partner A starts in burpees, then partner B snatches, then A HSPU. Next round B burpees, A snatches, B HSPUs

*scale-2x regular push ups

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