Daily WOD

“1776”

FOR TIME In a team of THREE…

Kettlebell Swings Russian 53/35
Box Jumps 24/20
Air Squats
Push-ups
Burpees
Pull-Ups
Sit-Ups
Row Cals
Double Unders
Wall Balls
DB Push Press 35/20 or Barbell Push Press 45/35

1. As a team you must complete a total of 1776 reps combined, in any order.
2. Multiple people can work at once BUT you must all work on the same movement.
3. Each team member MUST complete a minimum of 10 reps of all listed movements.
4. The Team can not complete MORE than 200 reps of a movement.

Power endurance

“DT”

5 rounds

12 Deadlift 155/105

9 Hang Power Clean

6 Push jerks

+

Structural: 10 min

5 sets

5 of each movement per side

KB deadlift

Swing

Clean

Press

After each successful complex move up in weight. Goal is as heavy as possible

 

Breather supplemental:

5 min max 100m sprint repeats with a partner. You go I go.

Upper Body Strength

Every 2:30x 10

10 Bench Press @ 50-60%

10 strict pullups

+

Breather:

10 min Cap

21-15-9

Push ups

Pull ups

KBS 2.0/1.5

 

Extra Credit

4 sets

10 Hammer curls

30 banded tricep extensions

Endurance

45 min AMRAP

25 strict pullups

50 box jumps 24/20

50 burpee

50 cal row

50 OH Lunge 45/25

50 push ups

50 sit ups

50 cal row

50 burpee

50 BJ

25 strict pullups

Lower Body Power

EMOM x 10

Starting @ 50% add weight each round successful

Rnd 1-5

3 Power Snatch

 

Rounds 6,7,8

2 Power snatch

 

Rounds 9,10

1 power snatch

Aim for 1RM or PB!

+

Every 2:30x 5

3 Power Snatch @ 80-85%

+

Breather:

10 min AMRAP

Climb by 2 reps each round

DB Snatch

Burpee over DB

IWT

Phase 1

3 rounds

10 strict Press

2:00 box jumps

Rest 2:00

 

5 min intermission

 

Phase 2

3 rounds

10 Push Press

2:00 Row

Rest 2:00

 

5 min intermission

 

Phase 3

3 rounds

30 sec single arm plank LA

30 sec single arm plank RA

30 sec plank

Rest 1:30

AMRAP 50. TEAM OF 5.

* find your work pace and settle in for constant movement

Score = Meters + Total Lunges + Squats

P1: 2:00 Row

P2: Barbell OH Reverse Lunges 45/35

P3: Wall Ball Hold Air Squat 20/14

P4: Farmers March. *March in place with focus on pulling the knees to 90deg. If the march breaks entire team must stop and do 5 Burpees*

P5: REST