DAILY WOD
 

2 December 2019

STRENGTH - (Weighted) Strict HSPU

3-2-2-2-1-1-1-1-1

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WOD - 4 Rounds for Time

400m Run

25 Plate Ground to Overhead @25/15k

25 OH Lunges

25 Air Squats

Scaling Options Available

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3 December 2019

CORE - E2MOM 3 Sets

30 Second HS Hold

30 Second Plank

10 Hollow Rock

Rest

WOD - FOR TIME (18 Min CAP)

50 Power Clean & Jerk @60/40k

EMOM (Including 1st Minute) 3 Chest to Bar Pullups

Scaling Options Available

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4 December 2019

STRENGTH - 9 Min EMOM

Min 1 to 3 - 12 Box Jumps 

Min 4 to 6 - 16 DB Walking Lunges @2 x 15/10k

Min 7 to 9 - 10 DB Thrusters

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WOD - 5 Rounds for Time

5 Ring Dips

10 Pullups

15 Wall Balls @9/6k

Scaling Options Available

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5 December 2019

WOD - For Time (27 Min CAP)

50 Calorie Row

40 Box Jumps @20" 

30 American KB Swing @24/16k

20 KB Goblet Squats 

10 Burpees

20 KB Goblet Squats

30 American KB Swing

40 Box Jumps

50 Calorie Row

Scaling Options Available

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6 December 2019

STRENGTH - 8 Min EMOM

ODD - 12 Barbell Bent Over Row @40/25k

EVEN - 4 Strict Press 

WOD - For Best Time (3 Min CAP ea Round)

7 HSPU

7 Thrusters @50/35k

7 Hang Squat Clean

Scaling Options Available

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7 December 2019

ENDURANCE - 14 Min EMOM

Odd Min - 6 Front Squats @60% 1RM

Even Min - 50 Double Unders

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WOD - 2 Rounds for Time

12 Front Squats @60/40k

9 Clean & Jerk

6 Power Snatch

Scaling Options Available