Daily WOD

  Intermediate Complete 8 hip circles / side 6 Cat-cows Complete 12 leg swings / side Complete 12 Lateral leg swings / side 8 Leg figure eight’s / side Strength: Complete the following every 3 minutes for 12 minutes (4 sets): 4 Dropping deadlifts / 3 Tall box jumps 3... READ MORE

  Intermediate Complete 12 monster walk steps in each direction 15 Face pulls Sampson lunge x 60 ft 3 CAR’s 5 Wall slides Strength: Complete the following every 90 seconds for 12 minutes (4 sets): 4 Barbell reverse lunges / side 4 One arm push-jerks / side Muscular... READ MORE

  Intermediate Complete 12 monster walk steps in each direction Thread the needle for 5 repetitions on each side Complete 5 quadruped rotations on each side Complete 10 band pull-aparts Strength: Complete the following every 3 minutes for 12 minutes – 4 Deadlifts @ 70 – 75%... READ MORE

  Intermediate Find your back squat one-rep max max! OR, complete the following if you have already found your maxes: 3 Rounds – 12 Dumbbell floor presses 12 Ring assisted pull-ups or inverted rows 12 Pallof presses / side 4 Rounds – 20 Dumbbell cleans 20 Cross-body climbers... READ MORE

  Intermediate Complete 8 hip circles / side Complete 12 leg swings / side Complete 12 Lateral leg swings / side Complete 8 alternating cossack squats / side Complete 6 single leg hip lifts on each side Complete 12 psoas march steps on each side Strength: Find your back... READ MORE

  Intermediate 15 Face pulls Complete 6 single leg hip lifts on each side Thread the needle for 8 repetitions on each side Complete 8 alternating cossack squats / side 15 Face pulls Strength: Complete the following every 2 minutes for 10 minutes – 5 One arm snatches / side 3... READ MORE

  Intermediate 20 Face pulls 6 Quadruped rotations / side 15 Band pull-aparts 12 Psoas bar unders: Set up a barbell at hip height. Stand next to and perpendicular with the bar. Stay squared up as you into a sumo stance and slide laterally under the bar without dropping your... READ MORE

  Intermediate 8 Hip circles each way 10 Psoas march steps / side 2 Rounds – 5 Squat jumps 10 Squats 5 Sampson lunges / side Strength: Work up to a back squat 2-rep or 3-rep max Time cap – 15 minutes Muscular Endurance: 4 Rounds – 6 Rack pulls 12 Banded lat pull-downs... READ MORE

Intermediate Find your overhead press one-rep max and reverse lunge 3-rep max! OR, complete the following if you have already found your maxes: 3 Rounds – 12 Goblet squats 12 Supinated barbell rows 12 Reverse crunches Complete the following for time – 90 Jumping jacks 80 High... READ MORE