Daily WOD

15
Sep

SATURDAY WOD

OLYMPIC LIFTING Superset A1: Tall Snatch (5×3 @ light to moderate weight) Standing tall, drop straight into the bottom position of an OHS. A2: Snatch...
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13
Sep

FRIDAY WOD

STRENGTH Superset A1: Push Press (15 min to build to an 8RM) Do not climb in sets of 8! Example: 1×8 empty bar 1×4 light...
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13
Sep

THURSDAY WOD

STRENGTH Overhead Squat (15 min to build to an 8RM) Do not climb in sets of 8! Example: 1×8 empty bar 1×4 light – moderate...
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12
Sep

WEDNESDAY WOD

STRENGTH Rest exactly 1 min btw each exercise! A1: L-Sit (4×75% of last week’s max hold) On parallettes/boxes If you weren’t here last week, hold...
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10
Sep

MONDAY WOD

STRENGTH DB/KB Step Up (Farmer’s hold) (4×8 per leg climbing to an 8RM) All reps on weaker leg first, rest, then all 8 reps on...
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9
Sep

SUNDAY WOD

METCON EMOM 19 Min 1: 8-12 TTB Min 2: 30-50 Double Unders Min 3: 8-12 DB Sit Ups 35/20# Min 4: 30-50 sec Weighted Glute...
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8
Sep

SATURDAY WOD

STRENGTH Superset A1: Wall Facing HS Hold (3xAMSAP) Score the longest hold. Maintain perfect hollow position!   A2: L-Sit (3xAMSAP) On parallettes/boxes Score the longest...
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