Daily WOD

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

YOGA CLASS TOMORROW AT 8:45AM
FRIDAY MORNING AT 8:45AM BE THERE OR WELL, DON’T

LIFT:

BENCH PRESS
TAKE 50% OR YOUR MAX
AND PERFORM 5 SETS OF 10 SPEED REPS
SLOWLY LOWER THE WEIGHT DOWN TO YOUR CHEST, WHEN YOU TOUCH YOUR CHEST DRIVE THE WEIGHT AS FAST AS YOU CAN TILL YOUR ELBOWS ARE EXTENDED.

WORKOUT:

WITH A PARTNER
FOR TIME:

ASSAULT BIKE FOR CALORIES 100-80-60-40-20
ROPE CLIMB 10-8-6-4-2
FIRST EACH PERSON DOES 10 CAL TILL 50 IS REACHED
THEN EACH PERSON DOES ONE ROPE CLIMB TILL 10 IS REACHED
THEN EACH PERSON DOES 10 TILL 40 IS REACHED
THEN ONE ROPE CLIMB TILL 8 IS REACHED AND SO ON…

BE SURE TO SPRINT THE BIKE !!!

I REALIZE SOMETIMES THINGS SLIP OUR MINDS BECAUSE WE HAVE BUSY LIVES SO I’LL SEND OUT ANOTHER REMINDER, PLEASE HAND IN YOUR MONEY FOR THE SWEATSHIRTS.
THEY WERE PICKED UP TODAY AND WILL BE BACK SHORTLY.
PLEASE BRING IN YOUR MONEY FOR YOUR SWEATSHIRT SO WE CAN JUST GIVE THEM OUT WHEN THEY ARE DONE
IF YOU GOT THE NEW DESIGN WITH THE ARM AND HAND HOLDING THE KETTLEBELL THOSE ARE DONE ALREADY YOU CAN TAKE YOURS.

LIFT:

OVERHEAD SQUAT
7 SETS OF 3 REPS
REST 60 SECONDS BETWEEN SETS

WORKOUT:

1 MINUTE OF AS MANY CALORIES ON THE ASSAULT BIKE AS POSSIBLE
1 MINUTE OF WALL BALLS @20/14
1 MINUTE BOX JUMPS @24/20
1 MINUTE OF REST

COMPLETE 4 ROUNDS TOTAL