Daily WOD for Friday 1-5-2018


Jan 4, 2018


WOD Courtesy of CompTrain Class

Metcon: Assume your plan will be breaking up the DL and Box Jump Overs on the third round. Try and hold out for unbroken PJ all the way through.

Warm Up:
:20 Shuttle Run, :20 Active Stretching
Then 5 of each w/ a BB: Good Mornings, Back Squats, Strict Press, Stiff Leg DL, Front Squats


  • 1 min Child’s Pose on a Box
  • 1 min Pigeon on a Box, ea side
  • 2 min Athlete’s Choice

Skill Work:
1) Box Jump Overs, Hips/Knees, Pivot & step down
2) Deadlifts, press not pull, finish
3) Push Jerk, Launch/land, controlled dip

-Work up to WOD weights

WOD – 4 RFT:

  • 21 Deadlifts (L1 115/75 RX 135/95)
  • 15 Box Jump Overs (24/20)
  • 9 Push Jerks (L1 115/75 RX 135/95)

Coach Link

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