Category: Daily WODs

Weightlifting
10, 8, 6, 6, 5, 5 DL

Metcon
20 Min AMRAP
50m Sled Push
5 Push Press 135#
10 WBS 20#
20 DUs

Metcon

10 Rounds for Time
15 Cal Row
12 Dips
9 Pull Ups
Rest 1 min

30 Min Time Cap

Metcon

3 Rounds:
50 Double-Unders
21 Deadlifts (185/125)
15 Toes-to-Bar

Rest 3 minutes, and then. . .

30/25 Calorie Row
20 Pull-Ups
20/15 Calorie Row
20 Pull-Ups
10/7 Calorie Row

Weightlifting
5×5 DL
5×5 Cleans

Metcon
Repeat For 5 Sets:
3 Min AMRAP
10 Strict Ring Dips
10 T2B
15 Wall Ball Shots
Remaining Time – Max Cal Row
Rest 1 Min

Weightlifting
5×5 Strict Press
5×5 Bent Over Row

Metcon
3 Rounds For Time:
20 Push ups
20 KBS
20 Wall Balls
20 GHD Situps
50m Sandbag Run

Weightlifting
5, 5, 5, 5, 5 DL
5, 5, 5, 5, 5 Clean

Metcon
14 Min AMRAP
40 Double-Unders
20 Snatches @ 95lbs
40 Double-Unders
20 Pull Ups
40 Double-Unders
20 Wall Balls
40 Double-Unders
20 Ring Dips

Weightlifting
5, 5, 5, 5, 5 DL
5, 5, 5, 5, 5 Clean

Metcon
21, 15, 9
Pull ups
Push ups
Sumo DLHP
Row 300m, 400m, 500m

Weightlifting
10 8 8 6 6 Ring Dips
10 8 8 6 6 PUs

WOD
20 Min AMRAP
5 Push Press 135#
50m Sled Push
10 Wall Ball Shots 20#
20 DUs

Weightlifting
10 8 8 6 Bench Press
10 10 8 8 Incline Press
5 5 5 5 Shoulder Press

WOD
4 Rounds for time:
200m Row
5 Hang Snatch 95#
10 GHDs
50m Sled Push

Weightlifting
10 8 8 8 Back Squat
10 10 10 10 Single Hamstring Curls
10 10 10 10 Single Leg RDLs

WOD
15 Min AMRAP
5 Chest to Bar PUs
10 Wall Ball Shots 20#
20 DUs