“Maintaining Posture”

AMRAP 20
200 Meter Run
10/10 DB Hang Snatch
40 DB Russian Twists

Weight: 45/25

AMRAP 20
200 Meter Run
10/10 DB Hang Snatch
40 DB Russian Twists

Weight: 35/20

AMRAP 20
200 Meter Run
10/10 DB Hang Snatch
40 DB Russian Twists

Weight: 25/15

WOD GUIDANCE & GOALS
Get ready to MOVE!! Spend :60 on the 200m run, then choose a weight for the hang snatch that you can cycle for five reps before having to break. Complete all ten reps on one side before switching arms. Spend around :60-:75 on the snatches. Then use one one of your dumbbells for the twists (20 per side). Again, completing the reps in arouind :60. Target 6 rounds.

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“Get To It”

With a Partner
150 Calorie Bike
100 Power Cleans
50 Muscle Ups

Weight: 135/95

With a Partner
125 Calorie Bike
100 Power Cleans
50 Chest to Bars

Weight: 115/75

With a Partner
100 Calorie Bike
75 Power Cleans
50 Strict Pull Ups

Weight: 75/55

WOD GUIDANCE & GOALS
Grab a friend and let’s go! Switching every minute or :45, accumulate as many calories as possible when it’s your turn, until you and your partner complete 150 calories. Bike calories should take 10-15 minutes, so scale amount to be within this range. For the power cleans, switch every 3-5 reps with your partner until you accumulate 100 reps. The cleans will take around five minutes to complete. Then chip away at the ring or bar muscle ups in singles or twos/threes. Target 20-25 minutes for the entire workout.

Post Time to Comments. Compare Scores HERE.

“100 Percent”

In Teams of 3
Row for 30 Minutes
For Max Meters
*switch every :60

WOD GUIDANCE & GOALS
The strategy is in the title. Go ALL OUT when your one minute interval arrives, and rest/recovery while your teammates go. Try to get at least 200-250 meter per :60. Record your grand total!

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“Stuffed”

2 Rounds
800 Meter Run
40 KB Swings
30 Lunges
20 Pull Ups
30 Box Jumps, 20″
40 Sit Ups
800 Meter Run

Weight: 53/35

2 Rounds
800 Meter Run
40 KB Swings
30 Lunges
10 Banded Pull Ups
30 Step Ups, 20″
40 Sit Ups
800 Meter Run

Weight: 35/20

2 Rounds
600 Meter Run
30 KB Swings
20 Lunges
10 Ring Row
20 Step Up, 20″
30 Sit Ups
600 Meter Run

Weight: 26/18

WOD GUIDANCE & GOALS
Have fun with this one! High five and cheer on your fellow Daybreakers!
The first run is at moderate pace, try to finish around 4 minutes. Start by kettlebell swings in 2 sets of 20. Move on from swings at the 7 minute mark. The lunges are where you’ll catch your breath. Alternate legs for a total of 30 reps. Break the pull ups into quick sets of 5 reps. Do the box jumps in one continuous set using the step down to recover. Move through the sit ups unbroken. The last run of round 1, goes right into the first run of the second round. The middle run should take 10 minutes or less. Scale to meet this time domain. The second round, try to stick with the same sets as round 1. Push the last run. The target is 35 minutes with a 40 minute cap.

Post Time to Comments. Compare Scores HERE.

“Bam Bam”

50-40-30-20-10
Medball Clean
Double Under
10-8-6-4-2
Back Squat

Weight: 20/14, 155/105

50-40-30-20-10
Medball Clean
15-12-9-6-3
Attempts
10-8-6-4-2
Back Squat

Weight: 14/10, 125/85

25-10-15-10-5
Medball Clean
100-80-60-40-20
Single Under
10-8-6-4-2
Back Squat

Weight: 10/6, 95/65

WOD GUIDANCE & GOALS
Medball cleans AND back squats! Break medball cleans into two sets (30/20, 20/20, 20/10, 10/10) to give your legs a quick shake out so you’re ready for double unders. For the medball cleans, coaches will make sure you pass through an extended hip position before pulling to the front squat. Try to relax your arms and shoulders on the double unders. Choose a weight for the back squats that is on the moderate to heavy side, but you can also get from the floor to the back rack position. Once the bar is on your back, you shouldn’t have to break up any sets of squats. Target 17 minutes

Post Time to Comments. Compare Scores HERE.

“Door is Open”

4 Rounds
400 Meter Run
2:00 Plank

4 Rounds
400 Meter Run
2:00 Plank

4 Rounds
300 Meter Run
1:00 Plank

WOD GUIDANCE & GOALS
The plank is going to get SPICY! Run the 400’s in around 2:00 (give or take :15), then accumulate a 2:00 plank hold. Try to go unbroken on the hold as long as possible. You can plank on your hands or elbows. Target 16 minutes.

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WOD GUIDANCE & GOALS
HEAVY DAY! Coaches will help you build to 8.5-9/10 effort for two reps,  which you’ll hold across for seven sets. Both reps should feel heavy and require you to use your legs!! Record your weight.

Post Weight + Rounds to Comments. Compare Scores HERE and HERE

“Calm Down”

1-2-3-4-5-6-7-8-9-10 KB Swings
100′ Goblet Carry
1-2-3-4-5-6-7-8-9-10 Goblet Squat
100′ Goblet Carry
100′ Shuttle Run

Weight: 70/53

1-2-3-4-5-6-7-8-9-10 KB Swings
100′ Goblet Carry
1-2-3-4-5-6-7-8-9-10 Goblet Squat
100′ Goblet Carry
100′ Shuttle Run

Weight: 53/35

1-2-3-4-5-6-7-8-9-10 KB Swings
100′ Goblet Carry
1-2-3-4-5-6-7-8-9-10 Goblet Squat
100′ Goblet Carry
100′ Shuttle Run

Weight: 35/26

WOD GUIDANCE & GOALS
Say what?! Round one, complete 1 kb swing, then for 100 feet walk or shuffle your kb in the goblet position. When you get back do one goblet squat, another goblet carry, and then run/sprint 100 feet. That’s ALL ROUND ONE. Round two you add a rep to the swings and squats, and continue until you’ve done 10 swings and 10 squats. Target 30 minutes.

Post Time to Comments. Compare Scores HERE.

“Rogue Invitational WOD 2″…ish

WOD GUIDANCE & GOALS
Fifty reps of everything?! Heck yes, it’s sweatfest Saturday!! Row the alloted calories in 4 minutes or less (scale to meet the time restraint.) Then complete the toes to bar in small sets or 5 to 10 reps. Take short breaks to shake out your grip and hip flexors. Spend three-ish minutes on the toes to bar. Pick up one dumbbell for the step ups, and hold it any way you’d like. The fifty step ups will take around two minutes, then work your way back through the toes to bar, and then finish up with a faster row. Target 17 minutes.

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