WOD: Mon 07.24.2017 “Amanda”
WOD
3 Power Snatch + 3 Overhead Squats
3 sets
“Amanda”
9-7-5
Muscle Up
Snatch (135/95)
Post Weight and Time to Comments. Compare scores HERE.
ENDURANCE
30 min at conversation pace
EMOM :10 sprint
BARBELL CLUB
Power Clean + Front Squat + Jerk
7 sets
Front Squats at Max Clean Weight
3×3
WOD: Sat 07.22.2017 “Breath Again”
WOD
“Breath Again”
21 Thrusters (95/65)
400 Meter Run
Rest 3 Minutes
15 Thrusters (115/80)
400 Meter Run
Rest 3 Minutes
9 Thrusters (135/95)
400 Meter Run
Rest 3 Minutes
6 Thrusters (155/105)
400 Meter Run
Rest 3 Minutes
3 Thrusters (185/135)
400 Meter Run
Rest 3 Minutes
Post Time to Comments.
WOD: Fri 07.21.2017 “Unspoiled Perfection”
NEWS
Travel WODs: Your fitness doesn’t have to a back seat while you’re not at Daybreak. Try our Travel WODs posted to the right side of the the WOD/NEWS page. No equipment or very little equipment (jump rope, dumbbells or a treadmill) there are plenty to choose from.
WOD
“Unspoiled Perfection”
3 Rounds:
500 Meter Row
30 Double Unders
15 Knees to Elbow
3 Rope Climbs
Post Time to Comments. Compare scores HERE.
ENDURANCE
8 x 400m on the 3 minute
WOD: Thu 07.20.2017 “Bonfire”
CHALK TALK
DID YOU KNOW…
An angel loses it’s wings every time you drop an empty (or unloaded barbell). Please, oh please, never drop an empty barbell whether in warm-ups… or in the WOD. The impact damages the bearings in the barbell, inhibiting the spin and making it wear out much sooner.
By the way, you should never drop a barbell even if loaded with anything less than a 25-pound on each side. So if you have a single 5-pound, 10-pound or even a 15-pound weight on each side of your barbell, you should place the barbell down. Reason? The impact in this case damages the rubber plate’s metal bushing and/or bends the rubber, making it crack or warp. But more importantly, these barbells are extremely bouncy and can bounce into you or your neighbor making it a safety issue. Daybreak (and that little angel who keeps his/her wings) thanks you!
WOD
Back Squat
3×6, across
“Bonfire”
EMOM 12
Minute 1 – 10/8 Calorie Bike
Minute 2 – 15 Box Jumps (24/20)
Minute 3 – 20 Wall Balls (20/14)(10′)
Post Weight and Reps to Comments.
BARBELL CLUB
Power snatch + snatch balance + snatch
4 sets
Snatch Pulls
5×5
Snatch Push Press
5-4-3-3
WOD: Wed 07.19.2017 “Stuck Like Glue”
WOD
“Stuck Like Glue”
50 Alternating Jumping Lunges
50 Pull Ups
50 Push Press (95/65)
50 Kettlebell Swings (70/53)
50 Burpees
Post Time to Comments.
ENDURANCE
2×3 min sled push
rest 2 min
2×2 min sled push
rest 2 min
2×1 min sled push
rest 2 min
*heavier each set
WOD: Tue 07.18.2017 “Boat Race”
NEWS
REMINDER: Every Mon, Wed and Fri there is an Endurance WOD posted for anyone who wants to improve their aerobic and lactate thresholds and strength/speed endurance
WOD
“Boat Race”
3 Rounds:
500 Meter Row
400 Meter Run
Rest 3 Minutes
Post Times to Comments. Compare scores HERE.
WOD: Mon 07.17.2017 “Diane”
NEWS
- REMINDER: Barbell Club EVERY Monday night at 7:30p and Tuesday morning at 6:30a
WOD
“Diane”
21-15-9
Deadlifts (225/155)
Handstand Push Ups
Post Time to Comments. Compare scores HERE.
ENDURANCE
5 x 1 mile repeat. rest 3-4 minutes between each set
BARBELL CLUB
Hang Power Clean
5×1
Hang Power Snatch
5×1
WOD: Sat 07.15.2017 “Carnage”
WOD
“Carnage”
400 Meter Run
100 Wall Balls (20/14)
75 Burpees
50 Calorie Bike
25 Toes to Bar
400 Meter Run
Post Time to Comments. Compare scores HERE.
WOD: Fri 07.14.2017 Thruster + Row
WOD
Thruster
3 Rep Max
Row
4 x 500 Meters
Rest 2 minutes
Post Weight to Comments.
ENDURANCE
6 x 500 Meter Row (in addition to wod)
WOD: Thu 07.13.2017 “Elizabeth”
WOD
Clean
5×3, ascending
“Elizabeth”
21-15-9
Power Clean
Ring Dip
Post Weight and Time to Comments.
BARBELL CLUB
2 position snatch
mid thigh + floor
7 sets
Snatch push press
5-4-3-2