Category Archives: Daily WOD

5 RFT- Run 400 m 1 Heavy Deadlift 3 Heavy Squat Cleans followed by 5 Heavy Jerks 3 Strict Pull-ups 1 Bar Muscle Up or 6 Bench Dips

8 RFT- 8 Double KB One Arm Thrusters 40/25* 8 Pull-ups 8 Push-Ups * Hold two kbs in the front racked position, squat as you do in a thruster and push your right kB oh as you would in a one arm thruster, squat, press left, and continue alternating until you meet total reps. 

Collin  6RFT RUN 400 m 12 Push Press 115/85 12 Box Jumps 12 SDLHP 95/65

For time- Barbell Weights 135/95 Buy in: One Round DT 10 Curtis P’s (fwd lunge left, fwd lunge right, Push Press) 20 Wall Balls 15 Ring Dips 15 Clean and Jerks 20 Back Squats 20 Wall Balls 15 Ring Dips 15 Clean and Jerks 10 Curtis P’s Buy Out: One Round DT

10 RFT Run 100 m 7 kB Swings 50/35 7 Front Squats 135/95 7 Strict Press 95/65 (or dbs)

10-8-6-4-2-4-6-8-10 Bench Press 135/95 Alt. Single Arm Seated DB Press 40/25 Devils Press 40s/25s

10-9-8-7-6-5-4-3-2-1 Hang Squat Cleans Front Squats Shoulder to Overhead 95/65