Daily WOD

8/30/15 Intermediate Strength:                                          5 Sets 6 Squat clean Muscular endurance:                    3 Rounds 8 Single leg deadlift / side Rest 20 sec 12 Push press Rest 20 sec 8 Weighted push-up Rest 20 sec Metcon:                            ... READ MORE

Intermediate Strength:                                          6 Sets Kettlebell snatch technique         2 / Side Kettlebell high pull                         3 / Side Muscular endurance:                    5 Rounds 5 Pullups 8 Dips Metcon:                        ... READ MORE

Intermediate Strength:                              5 x 5 / side Long Lunge Muscular endurance:        10 min AMRAP 8 Power cleans 3 OHS Metcon: 65 Burpees *10 Sit-ups every 2 min* Beginner   Strength:                              5 x 5 / side Lunge Muscular endurance:        10... READ MORE

Intermediate Strength: Push jerk progression Push Jerk                                                       8 x 2 Muscular Endurance:                                EMOM for 14 min 3 Turkish get up Metabolic conditioning:                           8 Rounds: 10 Toes to bar 10... READ MORE

Intermediate Strength:      **Deadlift 1RM if not yet completed** Floor Press                                                   4 sets x 8 reps Muscular Endurance:                                Three Rounds: Dumbbell or barbell row x 6-8 Rest 45 sec Single leg hip bridge x 8-10... READ MORE

Intermediate Strength: Deadlift                                                         1 RM ME / Metcon:                                              Every 5 min for 25 Min (5x) 12 Back squats @ 65% Complete squats in 2 sets 400 Meter run Mobility: Banded deep squat against wall... READ MORE

Intermediate (6am / 6pm) Strength: Barbell Snatch                                            7 sets x 4 reps Muscular Endurance: 8 minute AMRAP: 5 Burpees 5 Leg hops Rest 3 min, Then: 8 minute AMRAP: 4 Assisted pistols / side 8 Good mornings Core:                         ... READ MORE

Intermediate (6am / 6pm) Strength: Narrow parallel barbell row                   6 sets x 6 reps Muscular Endurance:                                EMOM for 8 min: 6 Barbell thruster Metabolic conditioning:                           3 Rounds: 1 Min Stations Inverted rows... READ MORE

Intermediate (7am / 5pm) Strength: Front Squat                                      4 sets x 8 reps Muscular Endurance:                    4 Rounds: 10 High pull (single) 20 Straight legged Russian twist (single) Rest 30 Sec Metabolic conditioning:               4 Rounds: Run 1... READ MORE