DAILY WOD
 

18 JANUARY 2021

STRENGTH - Push Press

3 Sets x2 @90%

​

WOD - 12 Min AMRAP

200m Run/250m Row

12 V-Ups

Scaling Options Available

​

19 JANUARY 2021

STRENGTH - Work to hvy 2 Power Snatch

then 5 sets x 2 rep at weight

WOD - J-Rad WOD 10 rounds (30min CAP) 

10 DB Flyes @17.5k/12.5k

10 Burpees

10 KB Goblet Squats @24/16k

10 Pushups

10 KB Swing

10 Single DB Tricep Extensions

10 Wall Balls @9/6k

10 Wall Ball Roll Aways

Scaling Options Available

​

20 JANUARY 2021

STRENGTH - Dedlift

3 Sets x2 @90%

WOD - 5 Rounds for Time

3 Power Clean & Jerk @65/50k

30 Dbl Unders / 60 Skips

Scaling Options Available

​

21 JANUARY 2021

WOD - For Time

100 Air Squats

100 KB Dedlifts @24/16k

100 Lunges

50 Pushups

50 Box Jumps @20"

50 Alt KB Snatches

25 American KB Swings

25 Burpees

25 BF Situps

Scaling Options Available

​

22 JANUARY 2021

STRENGTH - Bench Press

3 Sets x2 @90%

​

WOD - 5 Rounds for Time

12 Floor Ring Rows

12 DB Box Step Ups @24/20" 2 x 15/10k

Scaling Options Available

23 JANUARY 2021

STRENGTH - Front Squat 3 sets x 2 reps @95%

​

WOD - TOP GUN for Time

20 Thrusters @65/45k

20 SDHP

20 Push Jerk

20 OH Squats

4 Burpees to start & EMOM

Scaling Options Available