Daily WOD

LIFT:

SUMO DEADLIFT
5 X 6
EVERY 60 SECONDS
FOCUS ON FORM AND MOVING SLOWLY THROUGH THE REPS.  DO NOT BE MR. SPEEDY AND MR. BOUNCE THE WEIGHT OFF THE FLOOR AND MR. ROUNDING OF THE SPINE AND NOT STAYING TIGHT

WORKOUT:

25   DOUBLE UNDERS
25   HANG POWER CLEANS @115/75
50   DOUBLE UNDERS
50   SIT UPS
75   DOUBLE UNDERS
50   AIR SQUATS
100 DOUBLE UNDERS
50   PULL UPS
75    DOUBLE UNDERS
25    PUSH UPS
50    DOUBLE UNDERS
25    HANG POWER CLEANS @115/75
25    DOUBLE UNDERS

*IF YOU CAN’T DO DOUBLE UNDERS I THINK YOU NEED TO HAVE A TALK WITH YOURSELF AND ASK YOURSELF
A SERIOUS QUESTION.  SAY SELF, WHY CAN’T I JUMP OVER A ROPE.  IS IT BECAUSE I DO NOT PRACTICE OR DO I HAVE A LEGITIMATE PROBLEM WITH MY KNEES THAT DOES NOT ALLOW ME TO JUMP EVEN AN INCH OFF THE GROUND.  JUST THINK HOW PROUD YOU WILL BE IF YOU COULN’T GET THEM AND NOW YOU CAN!  YOU’LL BE A SUPERSTAR, IT’LL FEEL AS GREAT AS LOSING A SHIT TON OF WEIGHT AND WE KNOW HOW GREAT THAT IS.

LIFT:

BULGARIAN SPLIT SQUAT
8 REPS (4 EACH LEG)
EVERY 90 SECONDS

WORKOUT:

27-21-15-9
BIKE FOR CALORIES
BURPEE BOX JUMPS @24/20

LIFT:

BACK SQUAT

3-10-3-10-3-10

COMPLETE WITH THE SAME WEIGHT FOR THE SETS OF 10 AND THEN THE SAME WEIGHT FOR THE SETS OF 3.

WORKOUT:

15 MINUTE AMRAP
3 THRUSTERS @ 115/75
6 C2B PULL UP
9 EVIL WHEEL

LIFT:

BENCH PRESS
5 X 5
5 REPS EVERY 75 SECONDS

WORKOUT:

100 TOES TO BAR
EACH TIME YOU BREAK
PERFORM 15 PUSH UPS

LIFT:

3 POWER SNATCH
EVERY 75 SECONDS

WORKOUT:

100 DOUBLE UNDERS
80   KNEES TO ELBOWS
60   FRONT SQUAT @135/95
40   PULL UPS
20   JUMPS OVER THE BOX 24/20

TOMORROW MORNING JAY WILL BE BACK COACHING.
IT’S BEEN QUITE A LONG TIME BUT HE FINALLY MADE IT BACK.
JAY WILL BE AT THE 5:30, 7, 8:15 AND 9:30 AM CLASSES ON WEDNESDAY MORNING.
FOR THOSE OF YOU THAT KNOW HIM I’M SURE YOU’LL BE HAPPY TO SEE HIM, FOR THOSE OF YOU THAT DON’T I’M SURE YOU’LL BE HAPPY TO SEE HIM TOO.

HERE’S JAY DOING HIS VERSION OF THE HUMAN FLAG.
HE DOES THIS AT 6 FOOT 4 INCHES AND 260LBS !
CRAZY RIGHT!

LIFT:

SUMO DEADLIFT

5 X 5 @75%
5 REPS EVERY 75 SECONDS

WORKOUT:

3 ROUNDS FOR TIME
30 REPS EACH
WALL BALL @20/14
SUMO DEADLIFT HIGH PULL  75/55
BOX JUMPS @20″
PUSH PRESS @75/55
ROW 30 CALORIES

LIFT:

3 POWER CLEAN
EVERY MINUTE FOR 10 MINUTES

WORKOUT:

EVERY 75 SECONDS
5   PULL UPS
10 PUSH UPS
15 AIR SQUATS
COMPLETE FOR 25 MINUTES

LIFT:

BACK SQUAT
PERFORM 3 DROP SETS
START WITH A WEIGHT AROUND 5-8 REPS
IMMEDIATELY DECREASE THE WEIGHT 10-20% AND PERFORM TILL FAILURE
AND ONE MORE TIME DROP THE WEIGHT 10% TILL FAILURE
REPEAT THIS 3 TIMES TOTAL
EACH SET IS THREE DROPS

WORKOUT:

1,000 METER ROW
30 THRUSTERS @135/95
10 MUSCLE UPS

LIFT:

BENCH PRESS

5 X 5
5 REPS EVERY 90 SECONDS
3 SECONDS DOWN
1 SECOND PAUSE

WORKOUT:

FOR TIME:
150 HAND RELEASE PUSH UPS  (Only rest in the Plank)
HALF WAY UP WILL NOT SUFFICE, YOU NEED TO LOCK OUT AT THE TOP OF THE PUSH UP.
* START WITH 10 GHD SIT UPS, EVERY TIME YOU BREAK, AND FINISH*