Daily WOD

LIFT:

SUMO DEADLIFT
7 X 2
2 REPS @85%
EVERY 90 SECONDS

WORKOUT:

WITH A PARTNER ALTERNATE 500 METER SPRINTS ON THE ROWER
TILL THE TEAM COMPLETES 5,000 METERS TOTAL
TRY TO FINISH THE 5K AS QUICKLY AS POSSIBLE

LIFT:

POWER CLEAN AND JERK
3 REPS TOUCH AND GO EMOM

WORKOUT:

100 PUSH UPS
90   CRUNCHES
80   SWINGS @55/35
70   WALL BALLS @20/14
60   BURPEES
50   CALORIES ON ASSAULT BIKE
40   PULL UPS C2B

LIFT:

BEHIND THE BACK BARBELL LUNGES
TAKE THE BAR OFF THE RACK AS IF YOU WERE BACK SQUATTING
TIGHTEN UP YOUR CORE AS IF YOU WERE BACK SQUATTING, THESE LUNGES ARE NOT LIGHTWEIGHT
HIGH REP LUNGES, LOOK AT THEM AS IF THEY WERE HEAVY BACK SQUATS.
WITH THE WEIGHT IN BACK SQUAT POSITION COMPLETE:
5 REPS ON EACH LEG, 10 TOTAL EVERY 2 MINUTES
FOR A TOTAL OF 6 SETS, 30 REPS EACH LEG.
KEEP YOUR SPINE UPRIGHT, DO NOT LEAN FORWARD, KEEP YOUR FRONT SHIN VERTICAL AND BRUSH YOUR BACK KNEE ON THE GROUND.

WORKOUT:

3  MUSCLE UPS
6  HANG POWER SNATCH @115/75
9  BOX JUMP OVERS @30/24

LIFT:

BENCH PRESS
8 X 3
3 REPS EVERY 60 SECONDS FOR
8 SETS
SAME WEIGHT FOR ALL 8 SETS
CHOOSE WEIGHT ACCORDINGLY

WORKOUT:

150 WALL BALLS FOR TIME @20/14
AT THE TOP OF EVERY MINUTE COMPLETE:
4 POWER CLEANS @135/95
TILL ALL 150 ARE COMPLETE

LIFT:

2 POWER SNATCH EMOM
FOR 10 MINUTES
SAME WEIGHT FOR ALL 20 REPS

WORKOUT:

10-9-8-7-6-5-4-3-2-1
SWINGS  @70/55
PUSH JERK @155/100
BURPEE

I’VE BEEN HOME SICK WITH THE FLU, WHICH BRINGS ME TO MY POINT OF, IF YOU ARE SICK, GETTING OVER BEING SICK, THINK YOU’RE GETTING SICK, THINKING YOU WOULD LIKE TO BE SICK OR EVEN IN THE HOUSE WITH SOMEONE WHO IS SICK.  PLEASE STAY AWAY FROM THE GYM TILL YOU ARE TOTALLY BETTER.
IT SUCKS BEING SICK, SUCKS REAL BAD AND NO ONE WANTS TO GET SICK FROM SOMEONE WHEN IT COULD HAVE BEEN PREVENTED BY NOT BEING IN CONTACT WITH THEM.
SO YOU SICKY, NO GYMY!

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