Category: Daily WOD

Metcon
For Time
200m run
20 Front squat
400m run
15 Front squat
600m run
10 front squat
800m run
5 Front squat

Metcon
18min AMRAP
12 Pull up
10 HSPU
8 deadlift

Finisher
2min
ME Toe to bar

Metcon
35min AMRAP
200m run
15 box jump
10 muscle up
5 rope climb

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

Metcon
5 Rounds For Time
20m single OH KB walking lunge
20 sit up

Olympic Lifting
1-1-1-1-1
Snatch Grip Deadlift + Hang Pull

Strength
Strict pull up
3 x 5

Super set

Alt pistol squat
3 x 10

Metcon
AMRAP 12min
10 deadlift
5m HS Walk

Olympic Lifting
1-1-1-1-1
Power clean
Hang Clean
High hang clean

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

Metcon
21, 15, 9
Thruster
toe to bar

Olympic Lifting
1-1-1-1-1
Snatch balance + 3 OHS

AMRAP 20min
7 Deadlift
20 air squat
40 double under

Finisher
FT
100 sit ups

Strength
Bench press
3×3 70%, 80%, 90%+rep

Metcon
5 rounds FT
10 power clean
8 thruster

Strength
Back Squat
3×3 70%, 80%, 90%+rep

Metcon 5 rounds FT
15 Overhead Squat
12 C2B pull up

5:30pm OPEN GYM, STRETCH, CORE