DAILY WOD
 

2 AUGUST 2021

ACCESSORY -

TABATA

DB Hamstring Curls

DB Box Leg Extensions

RX WOD -

4 x E6MOM

400m Run/500m Row

30 BF Situps

20 Hang Cleans @45/30k

10 Push Press

SCALED WOD -

4 x E6MOM

Run/Row

15 BF Situps

10 MB Cleans 

5 WB Push Press

More Scaling Options Available

3 AUGUST 2021

ACCESSORY -

TABATA

DB Bent Over Lat Flye

DB Bench Press

RX WOD -

AMRAP 14min

400m Run/500m Row

15 Pull Ups

40 Wall Balls @9/6k

SCALED WOD - 

AMRAP 14min

Run/Row

15 Ring Rows

20 Wall Balls

More Scaling Options Available

4 AUGUST 2021

ACCESSORY -

TABATA

DB SDHP

DB Cleans

RX WOD -

12 Min ARMAP

2 Muscle Ups/4 Chest to Bar Pullups

20 Push Press @45/30k

200m Run/250m Row

SCALED WOD - 

12 Min ARMAP

2 Chest to Ring Pullups

10 Push Press 

Run/Row

More Scaling Options Available

5 AUGUST 2021

TEST -

BASELINE

400m Run/500m Row

40 Air Squats

30 BF Situps

20 Pushups

10 Pullups

RX WOD -

For Time

FLIGHT SIMULATOR

Up & Down by 5's to 50

Up & Down by 2's to 20

SCALED WOD -

For Time

FLIGHT SIMULATOR

Up & Down by 10's to 100 Skipping

More Scaling Options Available

6 AUGUST 2021

ACCESSORY - 

TABATA

DB Push Press

DB Bent Over Row

RX WOD - 

9 Min AMRAP

6 HSPU

9 Toes to Bar

12 SDHP @30/45k

Then As Hvy as Possible

6 x 20m DB Front Rack/OH Carry

SCALED WOD -

9 Min AMRAP

6 Pike Pushups

9 Toes to Rig

12 SDHP 

Then As Hvy as Possible

6 x 20m DB Front Rack/OH Carry

More Scaling Options Available

7 AUGUST 2021

RX WOD -

LINDA

10 to 1 for Time

Dedlift 1.5x Body Weight

Bench Press Body Weight

Clean 3/4 Body Weight

SCALED WOD -

LINDA

10 to 1 for Time

Dedlift 

Bench Press 

Clean 

More Scaling Options Available