Category: Daily WOD

Fight gone bad style
Metcon
3 rounds 1min/station
Toe to bar
Row calories
burpee
box jump
assault bike calories
Wall ball
1 min rest

Olympic Lifting
Snatch grip deadlift
1-1-1-1-1

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

Metcon
For time (14min cap)
800m run
30 Front squat 60/40
400m run
20 front squat 60/40
200m run
10 front squat 60/40

Olympic Lifting
Jerk
1-1-1-1-1

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

Metcon
3 Rounds For time
20 Kettlebell swing 24/16
10 single arm kettlebell thruster 24/16
5 muscle up

Finisher (1min)
Max calories assault bike

Olympic Lifting
Hang clean
1-1-1-1-1

Metcon
5 Rounds For Time
15 Shoulder to overhead 42.5/30
20 Toes to bar
50 Air Squats

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

Metcon
For Time
20 double under
200m pinch carry 10/5
40 double under
200m pinch carry 10/5
60 double under
200m pinch carry 10/5
80 double under
200m pinch carry 10/5
80 double under
200m pinch carry 10/5

Metcon
5 Clean and jerk 60/40
10 wall ball
5 Clean and jerk 60/40
20 wall ball
5 Clean and jerk 60/40
30 wall ball
5 Clean and jerk 60/40
40 wall ball
5 Clean and jerk 60/40
50 wall ball
5 Clean and jerk 60/40
50 wall ball
5 Clean and jerk 60/40
60 wall ball

* Clean and jerk must be touch and go – 10 burpee penalty if not

Strength
Deadlift
3×3 70%, 80%, 90%+

Metcon
With a running clock
part A (4min Cap)
3 Rounds For Time
3 Bar muscle up
6 Hang power clean 60/40

(2min rest)

Part B (6min Cap)
3 Rounds For Time
6 Chest to bar pull up
10 Hang power clean 50/35

(2min rest)

@13min
Part C (8min Cap)
3 rounds for time
12 pull up
15 hang power clean 40/30

Olympic Lifting
Snatch T&G
3-3-3-3-3

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

Metcon
AMRAP 12min
12 Alt Front rack lunge 45/30
5m HS walk
10 Toe to bar

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

Metcon
5 Rounds For Time
15 Overhead Squat 42.5/30
10 Lateral bar burpee
1 rope climb

Olympic Lifting
Push press + 2 push jerk
1-1-1-1-1

Member Of The Month

Partner WOD

‘GAZ’

50-Run-40-Run–30-Run–20-Run-10-Run
Thrusters 42.5/30
Kettlebell swings 24/16
400m run

*must run together split reps as needed.

Metcon
For time
Row750m
50 pull up
50 Alt sandbag lunge 20/10
50 box jump 24/20

Strength
Bench press
3×5 65%, 75%, 85%+rep

Metcon
5 rounds for time
Buy in 20 barbell push up
8 hang power clean 60/40
30 double under
Buy out 20 barbell push up

 

5:30pm

Stretch/mobility