Daily WOD for Thursday 1-4-2018


Jan 3, 2018


WOD Courtesy of CompTrain Class

Metcon: Each partner completes a full round before switching. First few rounds will go quick. Work load and rest will get longer as you go. The row will pretty much set your score.

Warm Up:
Circle of Trust


  • 1 min Couch Stretch each position, each leg
  • 1 min Child’s Pose
  • 1 min Hammy Stretch

Skill Work:

1) Wall Balls, Positioning, hand/elbows
2) KBS, quad/glutes, feet

5 Russian Swings
5 Full Swings
5 Goblet Squats
5 G2OH w/ ball

WOD – 15 min AMRAP Teams of 2:

  • 3 Wall Balls (20/14)
  • 3 KBS
  • 3 Cal Row
  • Increase by 3 each round

Coach Link

“We are what we repeatedly do. Excellence, then, is not an act, but a habit.” – Aristotle