Daily WOD

WORKOUT:

Teams of 2
200 BENCH PRESS (155/105)
* EVERY TIME YOU BREAK DO 10 STRICT PULL UPS *

THEN…

TABATA STONE LIFT
8 ROUNDS OF 20/10

LIFT:

FRONT SQUAT
3 REP EVERY MINUTE FOR 10 MINUTE

WORKOUT:

TEAMS OF 2

I GO, YOU GO FASHION
POWER CLEANS @135/95  (100 REPS EA.)
SIDE LATERALS @20/10    (100 REPS EA.)
BIKE FOR CALORIES  (100 CALORIES EACH)
EVIL WHEEL  (100 REPS EACH)
SINGLE LEG RDL  (100 REPS EA.)
EACH TEAM MEMBER MUST ONLY COMPLETE 10 REPS EACH EVERY TIME, NO MORE NO LESS

WORKOUT:

MAX EFFORT 500 METER ROW
MAX EFFORT MEANS YOU NEED TO FUKING KILL YOURSELF TRYIN TO GET A GOOD TIME.
IF YOU DON’T FALL OFF THE MACHINE GASPING FOR AIR YOU HAVENT DONE IT CORRECTLY AND I CAN’T BE RESPONSIBLE FOR YOUR FUTURE.

THE CLOCK WILL KEEP TICKING FROM THE START OF THE ROW
AT THE 10 MINUTE MARK
COMPLETE:

60 GHD’S
20 POWER SNATCH @135/95
60 BOX JUMP OVERS @24/20

LIFT:

PUSH PRESS
3 REPS EVERY MINUTE
WITH A WEIGHT YOU CAN WORK ON YOUR FORM WITH

WORKOUT:

27-21-15-9
DEADLIFTS  (225/155)
PUSH UPS

LIFT:

BACK SQUAT
3 REPS EVERY MINUTE
CHOOSE A WEIGHT YOU CAN MAINTAIN PERFECT FORM WITH BUT HEAVY ENOUGH THAT ITS NOT EASY

WORKOUT:

TABATA TILL YOUR FINISHED
BULGARIAN SPLIT SQUATS
COMPLETE 75 REPS EACH LEG 20 ON 10 OFF TILL YOUR DONE WITH EACH LEG

THEN…
RIGHT INTO

“ANNIE”
50-40-30-20-10
DOUBLE UNDER
SIT UPS

LIFT:

BENCH PRESS
SUPERSET WITH SKULL CRUSHERS

5 SETS TILL FAILURE OF EACH

WORKOUT:

10 MIN EMOM
10 TOES TO BAR

THEN…

REST AS NEEDED.

THIS IS FROM THE OPEN BACK IN 2012 I BELIEVE
IT IS 5 MINUTE AMRAP
OF SQUAT CLEAN AND OVERHEAD (CAN BE A THRUSTER, OR JERK)
IT HAS TO BE A SQUAT CLEAN NOT A POWER CLEAN
THE WEIGHT IS 165/105

THE SWEATSHIRTS ARE DONE!
THEY’LL BE IN TODAY OR TOMORROW, THIS IS GREAT NEWS FOR THE PEOPLE THAT GAVE THEIR MONEY.
UNFORTUNATELY FOR THE PEOPLE THAT DIDN’T GET THEIR MONEY IN THERE ARE A LOT OF PEOPLE THAT ARE DYING TO GET ONE THAT FORGOT TO ORDER!
DON’T WORRY YOUR SAFE IF YOU ARE A SIZE XXXXLARGE

LIFT:

DEADLIFT

7 X 3

WORKOUT:

50 FT LUNGE WITH PLATE ON CHEST 45/25
30 FOOT HANDSTAND WALK
20 SINGLE LEG DEADLIFT @55/35
10 MUSCLE UP

COMPLETE 3 ROUNDS FOR TIME

WORKOUT:

3,000 METER ROW
300 DOUBLE UNDERS
15/10  MILE BIKE

LIFT:

FRONT SQUAT
5 SETS 3 REPS @70%

3 SECOND NEGATIVE
2 SECONDS HOLD
0 SECONDS DRIVE

WORKOUT:

2 ROUNDS OF:
10 SNATCHES  175 / 125 lb.
12 BURPEE (BFB)
THEN 2 ROUNDS OF:
10 SNATCHES 115 / 75 lb.
12 BURPEES (BFB)

LIFT:

BARBELL BULGARIAN SPLIT SQUATS
5 SETS OF 10 REPS ( 5 EACH LEG)
EVERY 2 MIN

GLUTE HAM RAISE
4 SETS OF 10 REPS
EVERY 90 SECONDS
(MODIFY TO NEGATIVES IF YOU CAN’T COMPLETE THE FULL MOVEMENT)

WORKOUT:

1,000 METER ROW
30 THRUSTERS @95/65
10 MUSCLE UPS