Category: Daily WOD

Today will be a surprise WOD 😉

 

 

Strength
Deadlift
5/3/1 75%, 85%, 95%+rep

AMRAP 15min
walking Lunge 20m
15 pull up
20 sit up

 

Olympic Lifting

Overhead Squat

1-1-1-1-1

 

Strength
Back Squat
5/3/1 75%, 85%, 95%+rep

Metcon
Death By” –
Power Snatche 45/30
and Air Squats :
1 rep + 1 rep / 1 min

Finisher
3min ME plank

Olympic Lifting
Split jerk
1-1-1-1-1

Metcon
5 Rounds For time:
7 Bar mucle up
20 Wall ball 10/6
30 Double under

 

Olympic Lifting
Clean
1-1-1-1-1

Strength
EMOTM 5min
3 Strict pull up
or
3 bar MU
or
3 ring muscle up

Metcon
AMRAP 14min
12 Alt Front rack lunge 45/30
10 Toe to bar
12 Kettlebell swing 32/24

 

5pm OPEN 18.5

Strength
Deadlift
3×3 70%, 80%, 90%+rep

Front Squat
3×3 70%, 80%, 90%+rep

Bech press
3×3 70%, 80%, 90%+rep

Finisher 1min
ME effort calories assault bike

Metcon
28min AMRAP
3 HSPU
Run 400m
3 Hang power clean 60/40
3 Rope climb 14ft
6 HSPU
Run 400m
6 Hang power clean
6 Rope climb 14ft
9 HSPU
Run 400m
9 Hang power clean
9 Rope climb 14ft
9 HSPU
Run 400m
9 Hang power clean
9 Rope climb 14ft
continue….

Olympic Lifting
Overhead squat
3-3-3-3-3

Strength
Back squat
3×3 70%, 80%, 90%+

Metcon
3 Rounds For Time
15 SDHP 35/25
20 pull up
25 sit up

Olympic Lifting
3 position clean 1-1-1-1-1

Strength
Strict Press
3×3 70%, 80%, 90%+

AMRAP 10min
5 Power snatch 45/30
10 Overhead Squat
20 Double under

Finisher
2min ME Knee to elbow

Olympic Lifting
3 position Snatch
1-1-1-1-1