Omnis CrossFit Daily WOD

Omnis CrossFit – CrossFit

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DG (AMRAP – Rounds and Reps)

10-Minute AMRAP:

8 Toes-To-Bar

8 Dumbbell Thrusters, 35#

12 Dumbbell Walking Lunges, 35#
In honor of U.S. Air Force Major Walter David Gray, 38, died on August 8, 2012
To learn more about DG click here

Metcon (AMRAP – Rounds and Reps)

Partner DG

10-Minute AMRAP:

8 T2b

8 DB Thrusters (35/25)

12 DB Walking Lunges (35/25)

Divide reps in Half with your partner

Omnis CrossFit Daily WOD

Omnis CrossFit – CrossFit

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Warm-up (No Measure)

General Warm Up

4-way Banded Glute Activation, 20 steps per direction, 5 squats after each direction

Mobility/Activation Recommendation

20 Band Pull Aparts

Internal Shoulder Rotation Stretch, 1:00/side

Back Squat (4-4-4-4)

Metcon (Time)

2 Rounds

30 Pull Ups

30 Push Presses 115/75lbs

Omnis CrossFit Daily WOD

Omnis CrossFit – CrossFit

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Metcon (AMRAP – Reps)

Every 3 Minutes for 21 Minutes

15 Sit Ups

9 Squat Cleans 135/95lbs

AMRAP Wallballs 20/14lbs

Metcon (No Measure)

Extra Credit

With A Partner

AMRAP 7 Minutes Hugging a Sandbag

50-100lbs
Can also hug a heavy plate for modification

Omnis CrossFit Daily WOD

Omnis CrossFit – CrossFit

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Warm-up (No Measure)

General Warm Up

2:00 Machine, increasing speed

20 Lunge and Reach

20 Jump Squats

Snatch Warm Up

Tall Snatch Warm Up, 3 reps in each position

5 Power Position Squat Snatches

5 Hang Squat Snatches

Hang Squat Snatch (2-2-2-2-2)

Hang Power Snatch (2-2-2-2-2)

Metcon (AMRAP – Reps)

AMRAP 9 Minutes

45 Bar Facing Burpees

40 Hang Power Snatches 75/55lbs

Max Reps Bar Muscle Ups

*Possible MU scales: burpee pull

ups, chest to bar pull ups, chin over bar pull ups or jumping BMU if space allows

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