Daily WOD

Workout:

6 Rounds for Time
Every 4 minutes, complete:
21/16 calorie Assault Bike
9 Devil Presses (2×50/35 lb)

Workout:

5 sets of:
:30 strict supinated pull up or supinated ring rows
1 min rest
:30 dips or push ups

Metcon:

Run 400
5 Rounds
[5 Box jump overs 30/24
7 Toes to bar]
Row 1k
5 Rounds
[5 Box Jump overs
7 Toes to bar]
Run 400

Workout:

Every two minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 5 reps @ 45-55%
*Set 2 – 5 reps @ 55-65%
*Set 3 – 3 reps @ 65-75%
*Set 4 – 2 reps @ 75-85%
*Set 5 – 2 reps @ 80-90%
Every two minutes, for 4 minutes (2 sets):
Back Squat x 8-10 reps @ 70-75%

Congratulations!!
Steph and Sean with their new addition.
Not entirely coincidental they named their little girl after two girls named wods so we should probably do both today.

“Isabel”
30 Snatch (power or squat) for time
4 Min rest
“Grace”
30 Clean and Jerk (power or squat) for time
The weight is 135/95. This doesn’t mean you have to do the Rx weight.
I would rather you chose a weight based on finishing each 30 reps in less than 4-5 minutes.

Workout:

Every 2 minutes for 7 sets
2 Power snatch (high, mid and below the knee) + 3 OHS
Increase weight each set

Metcon:

Every minute, on the minute, for 21 minutes:
Minute 1 – Row 250/200
Minute 2 – Goblet Squat x 8 reps 55/35
Minute 3 – Alternating Lateral Lunge x 16 reps

Workout:

Every 2 minutes, for 16 minutes (8 sets, 4 of each):
Odd Sets – Dumbbell Row x 6 reps
Even Sets – Dumbbell Bench Press x 6 reps

Metcon:

Every 5 minutes, for 20 minutes (4 sets) for times:
15/10 Calories of Assault Bike
12 Toes to Bar or Hanging Leg Raises
9 Strict Handstand Push-Ups or 12 Dumbbell Push Presses
6 Strict Pull-Ups
15/10 Calories of Assault Bike

Some of you guys who take the stairs actually left me a comment.
That was great to see!
What about all you other lazy mother fuckers, you all take the elevator?
Imagine everyone was forced to take the stairs. I would bet it would be such a positive impact on people’s health in general.
Who the fuck invented such a harmful piece of machinery. I guess whomever it was thought it was a great invention at the time.
Ya know who it was? Let me tell you.
According to google Elisha Graves Otis is the elevator culprit. Invented way back in 1853, not long before the other lazy ass invention, the escalator.
As if the elevator wasn’t bad enough they go and invent a vertically moving staircase.
How fucking stupid is that thing?
People standing on a staircase that’s transporting them up or down a single flight of stairs while staring at the other side of lazy ass mother fuckers going in the other direction.
Were these two things designed to make walking easier?
Is walking and stair climbing that difficult that we need to be carried up a flight of stairs?
Fucking ridiculous.
All you better be taking the stairs from now on.

Workout:

2 Clean (squat or power) + 2 Front squat
Every 2 min. for 7 sets
Increase weight each set

Metcon:
3 Rounds for time:
15 Power Clean @155/110
15 Bar facing burpee

I’m curious about something.
Who takes the stairs when given the opportunity?
When you walk into a building and find out your appt. with whomever is on the fourth floor do you immediately walk to the elevator or do you find the stairwell?
Does it matter how many floors you have to climb or do you always take the stairs regardless?
If you don’t take the stairs, why not?
Are you usually late for your appts. and don’t want to run up the stairs?
Are you a woman and don’t want to be in the stairwell by yourself?
Are you just Lazy?
Do you feel like you workout so you don’t need to take the stairs?

Workout:

Push Jerk
1-2 Reps Every 2-3 Minutes
7 sets total

Metcon:

For time:
21 Burpees
15 Thrusters (115/75 lbs)
9 Chest to Bar Pull-Ups
800 Meter Run
9 Chest to Bar Pull-Ups
15 Thrusters
21 Burpees

Workout:

Back Squat
5-5-5-5-5
Keep the weight the same for 5 sets @75%

Metcon:

20 Min EMOM
Minute 1: 15 Swings @70/55
Minute 2: 250/200 meter Ski
Minute 3: 20/10 Push ups
Minute 4: 5 Box Jump overs 24/20

Workout:

3 Front Squats @75%
Every :90 for 5 sets

Metcon:

100 Double Unders
20 Thrusters (95/65)

-rest 2:00-

90 Double Unders
18 Thrusters (95/65)

-rest 2:00-

80 Double Unders
16 Thrusters (95/65)

-rest 2:00-

70 Double Unders
14 Thrusters (95/65)

*You must go faster on each subsequent interval than the prior interval

Workout:

50/40 – 40/32 – 30/24 – 20/16 – 10/8
Bike cals
50-40-30-20-10
V-ups
10-20-30-40-50
Push ups

Do you know what Xanthan gum is?
Unless you eat well, you most likely ingest it through different products all day long. It is used to thicken products and make them more appealing.
Xanthan gum is in sauces, dressings, dairy products, syrups, candies, batter, breading, baked goods, ice creams, toothpaste, lotions, shampoos, and a shitload of other products.
Know how they make Xanthan gum?
Xanthan gum is made from a bacteria found on plants. This bacteria causes the plant to rot and wilt.
They take this bacteria and add sugar to it, forming Xanthan gum.
Know what Xanthan gum causes when humans digest it? Digestive and respiratory problems.
Do you know what that means? It means Xanthan gum causes inflammation in your gut. That’s bad.
Know what it says if you look it up? It says Xanthan gum is safe for most healthy people.
Let me translate for you. What this means is, if you are healthy you can most likely deal with the inflammatory response your body will have when ingesting this product. If you’re unhealthy, which most people are, you’re fucked. The inflammation will most likely cause gut issues over time. But who would know that?
I can almost guarantee if someone is unhealthy related to their diet they are probably not looking up the ingredients in their food.
Read the ingredients of the products you buy.
Xanthan gum, how do they even come up with this shit.
Does this seem appealing now?