Workout of the Day

The Workout of the Day (WOD) is the programming that everyone does. These workouts are designed to work specific parts of your body while increasing your metabolic output. The important thing to remember is to attack every workout and to always challenge yourself. You might be surprised to find out what you’re capable of accomplishing.

Today's WOD

WOD
Metcon (AMRAP - Rounds and Reps)
AMRAP 12
18 Abmat Situps
12/9 Cal Ski
6 Hip to Bar

Rest 3:00

AMRAP 12
50 Double Unders
50ft HSW/Bear Crawl
25 Air Squats

Rest 3:00

AMRAP 12
400m Run
21 Push Ups

Recent WODs

WOD
High Hang Snatch + Low Hang Snatch + Snatch (Every 90 Seconds x 7)
Metcon (AMRAP - Rounds)
EMOM x 16 (4 Rounds)
Minute 1: 15/12 Cal Bike
Minute 2: 6 Burpee + 10 Wallball (20/14)
Minute 3: 3 Wall Walks
Minute 4: 6 Burpee + 3 Deadlift (225/155)
WOD
Snatch Grip Push Press (5x5)
Metcon (Time)
10 down to 1 (15 Minute Cap)
DB Snatch (70/50)
T2B
Metcon
4 Sets for Quality
15 Tempo Good Mornings (empty bar)
10 Alternating Cossack Squats
WOD
Snatch Pull (6x3 @102%)
These are not High Pulls

Every set needs to be at 102% of 1RM
Metcon (Time)
3 Rounds for Time (16 Minute Cap)
40/30 Cal Row
12 Burpee Pull Ups
21 Box Jump Overs (24/20)