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Category Archive for: ‘Daily WODs’
SKILL / STRENGTH
Pull ups
4 sets of
10 push ups, then into ME pull ups
Rest 2 mins between sets
WOD
15 min AMRAP
50 sit ups (RX – GHD)
50 HSPU
50/40 cal row
50 wallballs
RX  9/6
RX  20/15   INT  15/10   BEG 10/5
SKILL / STRENGTH
Deadlift E130MOM
7 sets of 2 reps @ 60% of 3RM
WOD
11 min AMRAP
10 Deadlifts
10 Bar facing burpees
75 Double unders /150 single skips
RX  10/70   INT 90/60   BEG 50/30
SKILL / STRENGTH
Squat clean EMOM – 5 mins
2 reps @ 60% of 1RM
2 mins rest
Clean and jerk EMOM – 5 mins
1 C & J @ 75% of 1RM
WOD
For time
50 DBL DB Hang clusters
RX  25/15   INT 20/10   BEG 10/5
SKILL / STRENGTH
TTB
4 sets of
20 sec hollow hold, straight into
Max effort TTB (cap 15 reps)
Resting 2 minutes between each set
WOD
21 min AMRAP
4 Rounds
5 Pull ups
10 Push ups
15 Air squats
400m run
SKILL / STRENGTH
Pull ups (15 – 20 mins)
6 sets of 3 reps of weighted pull ups +
3 – 5 non weighted strict pull ups
Resting 2 minutes between set
*scale to 5-10 reps per set for those not comfortable with added weight
WOD
For time
10 Rounds
12 DB Snatch
3 Ring muscle ups or
6 ring dips & 6 ring rows
RX  20/15   INT  15/10   BEG  10/5
WOD
In pairs – 1 work, 1 rest
8 rounds – 3 min AMRAP
12 pull ups
7 burpees
12 DBL KB Clean & jerk
7 Burpees
12 DBL KB box step ups
RX  20/16   INT  16/12  BEG  12/8
SKILL / STRENGTH
*to be done after WOD
3 rounds of
1 min weighted plank hold
1 minute rest in between
WOD
15 min AMRAP
30/22 Air bike cals
30 power cleans
20 bar facing burpees
20 front squats
10 C2B/Pull ups/Ring rows
10 Bar MU/Pull ups
RX  50/35   INT  45/30   BEG 30/25
SKILL / STRENGTH
*to be done after WOD
3 rounds of
1 min weighted plank hold
1 minute rest in between
WOD
15 min AMRAP
30/22 Air bike cals
30 power cleans
20 bar facing burpees
20 front squats
10 C2B/Pull ups/Ring rows
10 Bar MU/ Pull ups
RX  50/35   INT  45/30   BEG 30/25
SKILL / STRENGTH
Bench press E2MOM
6 sets of 3 reps @ 80% of 1RM
WOD
For time
3 rounds
50 wall balls
100 Double unders/200 single skips
RX  9/6