Daily WOD

Cash in- 150m Reverse Sled Drag…225/180 2min Rest then: 5 Rounds of: 15 HSPU’s…25’s 15 Hang Squat Cleans…95/55 For Time (18min Time Cap)   

75 10m Shuttle Touches 150 Butterfly Sit Ups 150 Russian Twists…20/14 (EMOM of 8 KB Swings…70/53) For Time (22min Time Cap)   

2 Rounds of: 6min AMRAP of: 20cal Row 40 Double Unders 8 Ring Muscle Ups (sub- 20 Ring Rows) 20 Wall Balls…20/14…10/9 6min Rest For... Read More

50 Shoulder to Overhead…135/95 50 Deadlift…135/95 50 Burpee Over Bar For Time (12min Time Cap)   

27…21…15…9 of: Back Squat…135/95 Chest to Bar Pull Ups For Time (12min Time Cap)   

Endurance: 15 Rounds of: 2min AMRAP of: 200m Sprint Remainder of 2min, max calorie row 2min Rest For Total Calories    OLYMPIC- Snatch

With a partner complete the following: 15…10…5 of: Rope Climbs (sub- 60…40…20 of Pull Ups) (After each set, 200m Prowler Push…90/50) For Time   

40…30…20…10 of: Heavy Wall Balls…30/20…10/9 HS Walk Meters (sub- bear crawl) For Time (15min Time Cap)  

4 Rounds of: 40 Wall Ball Sit Ups…20/14 60 Mountain Climbers 400m Run For Time (19min Time Cap)   

4 Rounds of: 4min AMRAP of: 20cal Row 15 HSPU’s…45 6 Ring Muscle Ups (sub- 15 Chin Ups) 4min Rest For Total Reps   

20min AMRAP of: 30 10m Shuttle Touches 20 KB Swings…70/53 30 High Wall Balls…20/14…12/11 20 Hang Cleans…135/95 30 Deadlifts…135/95 For Total Reps   

6min AMRAP of: 6 Burpee Over Bar 9 Toes to Bar 12 OHS…135/95 6min Rest then: 6min AMRAP of: 6 OHS…135/95 9 Toes to Bar... Read More

8 Rounds of: 250m Row 1min Rest 400m Run 1min Rest For Time (45min Time Cap)    OLYMPIC- Clean n Jerk

With a team of 3 complete the following: 5 Rounds of: 35 Bear Complex…95/55 50 Pull Ups 1min Rest For Time (30min Time Cap)   ... Read More

7min AMRAP of: Rope Climbs (EMOM 4 Burpee Box Jumps…24/20″) 7min Rest 7min AMRAP of: Snatches…165/115 (EMOM of 4 Burpee Box Jumps…24/20″) For Total Reps ... Read More

50…40…30…20…10 of: Wall Ball Sit Ups…20/14 Double Unders (15 Toes to Bar after each set) For Time (18min Time Cap)   

12min AMRAP of: Up ladder by 3 of: 3 High Wall Balls…20/14…12/11 3 KB Swings…70/53 6 High Wall Balls…20/14…12/11 6 KB Swings…70/53 Ect. Ect. Ect.... Read More

3 Rounds of: 30cal Row 20 Burpee Bar Touch 30 C2B Pull Ups 3min Rest For Time (18min Time Cap)   

30…20…10 of: Power Cleans…135/95 Front Squat…135/95 HSPU’s…45’s (4min Rest after set of 30, 2min Rest after set of 20) For Time (20min Time Cap)   *sign... Read More

ENDURANCE: 4 Rounds of: 150m KB Farmers Carry…140/106 (75m up and back) 800m Run 3min Rest For Time (40min Time Cap)    OLYMPIC- Snatch

With a partner complete the following: 100 KB SDLHP…70/53 (each partner completes 20reps before switching) 300m Prowler Sprint…90/50 (each partner pushes 50m at a time)... Read More

27…21…15…9 of: High Double Dip Wall Balls…20/14…12/11 Chest to Bar Pull Ups For Time (12min Time Cap)   

3 Rounds: 21 Toes to Bar 15 Shoot Throughs 75 Double Unders 1min Rest (17min Time Cap)   

2 Rounds of: 18 Hang Cleans…155/105 50m Sled Drag…225/180 5 Rope Climbs 3min Rest For Time (15min Time Cap)    Registration is now open!! http://www.eventbrite.com/e/explode-in-house-triples-combine-tickets-18738038979?aff=utm_source%3Deb_email%26utm_medium%3Demail%26utm_campaign%3Dnew_event_email?utm_term=eventurl_text

3 Rounds of: 30 Cal Row 20 Thrusters…135/95 2min Rest For Time (16min Time Cap)   

2 Rounds of: 8min AMRAP of: 20 Pull Ups 30 Push Ups 40 Air Squats 10 Ring Muscle Ups (sub-20 Chin Ups) 15 Burpee Bar... Read More

ENDURANCE: 8 Rounds of: 500m Row 400m Run 10 Burpee Bar Touch 3min Rest For Time (50min Time Cap)   OLYMPIC- Clean n Jerk

With a partner complete the following: 3 Rounds of: 40 High Double Dip Wall Balls…20/14…12/10 100m Reverse Sled Pull…135/90 400m Run 2min Rest For Time... Read More

21…15…9 of: Hang Squat Snatch…115/75 HSPU’s…25’s Toes to Bar For Time (13min Time Cap)   

100 Wall Ball Sit Ups…30/20 100 Calorie Row (Every 3min, 1min Plank Hold) For Time (20min Time Cap)   

4 Rounds of: 3min AMRAP of: cash in- 25m Prowler Push…270/180 Rope Climbs 3min Rest For Total Rope Climbs   

800m Run 60 KB Swings…70/53 400m Run 40 KB Swings…70/53 200m Run 20 KB Swings…70/53 For Time (10min Time Cap)   

3 Rounds of: 5min AMRAP of: 21 Thrusters…115/75 21 Chest to Bar Pull Ups 21 Burpee Over Bar 21 SDLHP…115/75 21 HSPU…25’s 5min Rest For... Read More

ENDURANCE: 2mile Run 200 Double Unders 2K Row For Time   Box of (6) of “The Best Bar Ever” $20 OLYMPIC- Snatch

12min AMRAP of: 24cal Row 24 KB Swings…70/53 24 Butterfly Sit Ups (EMOM 20m Bear Crawl) For Total Reps   

4 Rounds of: 100m Sled Drag…135/90 10 Clean n Jerks…155/105 3min Rest For Time (18min Time Cap)