Monday (4June19)

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

WOD:

Work up to a 3RM push press

Plus

1 drop set

3 push press @ 90% of 👆

&

Work up to a 3RM back squat

Plus

2 drop sets

2×3 back squat @ 90% of 👆

For time:

21-15-9

Strict pull ups

Strict handstand push ups

50 doubleunders after each round

Extra Credit:

For time:

50 burpee box jump overs 20/24

Monday(3June19)

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

WOD:

20 mins to complete

Work up to a 2RM clean

(Drop and reset)

Plus 2 drop sets

2 @95% of 2RM

2 @90% of 2RM

“Nancy”

For time-

5 rounds for time of:

400 meter run

65/95 pound Overhead squat, 15 reps

(Loose 20min cap)

Extra Credit

3-5 rounds NFT

15-20 GHD sit-ups

15-20 back extensions

30-60sec side plank each side

Saturday (1June2019)

Open Gym 9am-noon

Team WOD: 11:15am

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

Open gym lift:

Work up to a

5RM bench press

Plus

2 drop set

5 @ 90%

5 @ 85%

Then

5×5 bend over rows AHAP

Team WOD:

Teams of 2:

30min amrap

20 alternating stationary lunges

200m run

10 man makers*

*choose a weight you can be unbroken with for most rounds

Friday (31May19)

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

WOD:

Work up to a 3RM split jerk from the RACK

– Every 90secs for 13 rounds

– •5 strict pull ups AHAP

•5 back squats @90% of 5RM

•3 split jerks 80% of 3RM (from ground)

(4 set back squat/ split jerks + 5 set pull ups)

Extra Credit

Complete as many rounds and reps as possible in 15 minutes of:

5 Power cleans 105/155

10 Toes to bar 15

Wall balls 14/20 9/10

Scaling:

PC- fast singles, 60% or less of 1RM

T2B: kipping knee ups, static knee ups, laying leg raises

WB- Unbroken

Thursday (30May19)

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 Metcon:

Every 2 minutes for 12 rounds (4 sets of each)

1) 1-3 rope climbs or 3-9 laying to standing rope pulls

2) 15m HS walk or 3-5 wall climbs or 30s-1m HS hold

3) 50 doubleunders (scale to 25 or 10 DUs or 100 singles)

Wednesday (29May19)

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

WOD:

Work up to a 5RM push press

1 drop set

5@90%

Work up to a 5RM back squat

1drop sets

5@90%

Teams of 2:

10-9-8-7-6–5-4-3-2-1 reps of

Devil’s press

9/12 cals bike/row

while one partner presses the other partner bikes/rows then switch. Each partner will complete all the reps. Choose a weight that can be done unbroken for most sets.

Extra Credit

5×5 strict pull ups AHAP

Or

5×5 3-5secs negative pull ups

Or

5×15 ring rows (increase difficulty)

AND

5×5 strict dips AHAP

Or

5×5 3-5sec negative dips

Or

5×10 push ups

Tuesday (28May19)

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

WOD:

10mins to work up to a 3RM hang snatch (below the knee)

Plus 2 drop sets

3 @95% of 3RM

3 @90% of 3RM

For time:

5 rounds-

7 power snatches 75/115

7 box jumps 28/32

Extra Credit

3-5 rounds NFT

15-20 GHD sit-ups

15-20 back extensions

30-60sec side plank each side

Saturday (25May19)

Open Gym 9am-noon

Team WOD: 11:15am

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

Open gym lift:

Work up to a

5RM bench press

Plus

2 drop set

5 @ 90%

5 @ 85%

Then

5×5 bend over rows AHAP

Team WOD:

Teams of 2:

100ft sled push* x2

100 partner alternating box jumps 20/24

100ft sled push x2

100 partner wall balls 14/20

100ft sled push x2

100 partner burpees

100ft sled push x2

*added weight 90/135, on partner push 100ft then other partner push 100ft

Friday (24May19)

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

WOD:

Work up to a 3RM split jerk from floor

Every 90secs for 13 rounds-

•5 strict pull ups AHAP

•5 back squats @90% of 5RM

•3 split jerks 90% of 3RM (from ground)

(4 set back squat/ split jerks + 5 set pull ups)

Extra Credit

5min AMRAP

5 kettlebell snatches left 53/70*

5 kettlebell snatches right 53/70*

5 handstand push ups

*try to go unbroken*

HSPU scaling: less ROM, pike off box, seated KB press

Subscribe to the Daily WOD via email!

Enter your email address to subscribe to the Daily WOD and receive notifications of new posts by email.

Join 3,527 other subscribers

Archives