NEWS

  • WED WOD Recording: Here
  • Nutrition Challenge Info: Here

WOD

“SmartOnes”

10 Rounds
10 Wall Balls
9 Deadlift
8 Push Ups
7 Box Jumps
6 Toes to Bar
5 Burpees
4 Power Cleans
3 Weighted Lunges
2 Dips
1 Thruster
Weights: 20/14, 135/95
Height: 24/20
10 Rounds
10 Wall Balls
9 Deadlift
8 Push Ups
7 Box Step Up
6 Knee up
5 Burpees
4 Power Cleans
3 Weighted Lunges
2 Dips
1 Thruster
Weights: 14/10, 115/75
Height: 24/20
7 Rounds
10 Wall Balls
9 Deadlift
8 Push Ups
7 Step Up
6 V-Up
5 Burpees
4 Power Cleans
3 Weighted Lunges
2 Dips
1 Thruster
Weights: 10/6, 95/65
Height: 20

WOD GUIDANCE & GOALS
Do each movement unbroken for as many rounds as possible. Choose a weight for the deadlifts that you can do unbroken, but you can also clean for 4 reps unbroken and do 1 thruster. The weighted lunges are done with your medball and are 3 reps per side, and the dips are from your box. Find a steady pace that you can hold for 35-40 minutes and get after it!

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HOME WOD

10 Rounds
10 Squats
9 Glute Bridge
8 Push Ups
7 Box Jumps
6 V-Ups
5 Burpees
4 Tuck Jumps
3 Jumping Lunges
2 Dips
1 Sit to Stand

ENDURANCE

Rest