Daily WOD

Intermediate Strength: Complete the following every 2 minutes for 10 minutes (5 sets): 5 Hang power snatches Muscular Endurance: 3 Rounds – 12 Ring assisted pull-ups Complete 2 sets of the following complex: 3 Kettlebell step-ups / side 2 Inchworm walkouts 2 High plank rows /... READ MORE

Intermediate Strength: Complete the following every 2.5 minutes for 4 sets – 3 Deadlifts @ 85% Muscular Endurance: 3 Rounds – 3 Pull-up to 5 sec pull-up holds 8 Bulgarian split squats / side Metabolic Conditioning: In teams of 2 with one partner working at each station, complete... READ MORE

Intermediate Strength: Complete the following every 105 seconds for 6 sets – Rounds 1 – 3: 5 Hang power snatches Rounds 4 – 5: 3 Hang power snatches Muscular Endurance: 3 Rounds – 6 Supinated rows @ ≈ 55 – 60% 6 Deadlifts @ 70% Metabolic Conditioning: Complete 4 rounds... READ MORE

Intermediate Strength: Complete the following every 90 seconds for 6 sets – Rounds 1 – 3: 5 Power cleans (from the floor) Rounds 4 – 5: 3 Power cleans (from the floor) Muscular Endurance: 3 Rounds – 6 Floor presses @ 70% 6 One arm rows / side Metabolic Conditioning: As many... READ MORE

Intermediate Strength: Complete the following every 90 seconds for 6 sets – Rounds 1 – 2: 8 Kettlebell swings Rounds 3 – 4: 6 Kettlebell swings Rounds 5 – 6: 4 Kettlebell swings Muscular Endurance: 4 Rounds – 5 Deadlifts @ 70% 6 Supinated ring assisted pull-ups 6 Dips Metabolic... READ MORE

Intermediate Full Murph For Time – 1 Mile run 100 Pull-ups 200 Push-ups 300 Squats 1 Mile run Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. Beginner Half Murph For Time – 1/2 Mile run 50 Inverted rows 100 Push-ups 150 Squats 1/2 Mile... READ MORE

Intermediate Strength: Complete the following every 90 seconds for 5 sets – 4 Front squats @31×2 6 Supinated rows 8 Dumbbell skull crushers Metabolic Conditioning: Complete 5 rounds of the following in teams of 2 with one partner working at a time – Sled push x 75 Meters... READ MORE

Intermediate Strength: 4 Rounds – 4 Kettlebell lunges / side 4 Push-jerks @ 75% Muscular Endurance: EMOM for 9 minutes – Banded lat push-downs x 40 sec Band pull-aparts x 40 sec Weighted hip bridges x 40 sec Metabolic Conditioning: Complete 5 Rounds of the following individually... READ MORE

Intermediate Strength: Complete the following every 90 seconds for 5 rounds – Rounds 1 – 3: 5 Power cleans Rounds 4 – 5: 3 Power cleans Muscular Endurance: 4 Rounds – 6 Sumo deadlifts ≈ 65% 5 Pull-up negatives Metabolic Conditioning: 3 Rounds – 30 Kettlebell cleans... READ MORE