Category: Daily WOD

Strength
Squat Snatch T&G
5-5-5-5-5
*10 lateral burpee each failed/missed lift

Metcon
5 Rounds
20 Kettlebell swing 32/24
50 Double under

Finisher
3min ME Plank

Olympic Lifting
Clean and jerk T&G
5-5-5-5-5

Strength
Back Squat
3×5 40%, 50%, 60%

Metcon
EMOTM 16min
ODD min 15-20 Wall ball
EVEN min 20 Sit up

Olympic Lifting
Snatch T&G
5-5-5-5-5

40min AMRAP
Partner WOD
5 pull up
10 Air squat
5 Deadlift 100/70

*partner 1 completes a round then partner 2 completes a round continue for 40min

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

Metcon
50 Russian Kettebell swings 32/24
Then…
5 Rounds For time
7 Strict HSPU
10 Front squat 60/40

5:30 stretch/mobility

Part A
ME unbroken pull up

Part B
EMOTM 5min
3 strict pull up

Part C
ME push up 1min

Part D
EMOTM 5min
20 push up

Part E
400 run

Part F
1min ME calories assault bike

Part G
1min ME calories Row

 

Olympic Lifting
Snatch
1-1-1-1-1

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

Metcon

4 Rounds For Time
15 Overhead squat 42.5/30
Toes to bar 12

Finisher
2min ME hanging L sit

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

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

Metcon
50, 40, 30, 20, 10
Hang power clean 42.5/30
Double under

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

FOR TIME
Murph
1.6km run
100 pull up
200 push up
300 squats
1.6km run

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

Metcon 8min AMRAP
8 Hang Power snatch 40/30
16 Double under

*5 OHS each time DU is broken

Finisher
2min Max effort Wall Ball

5:30pm Mobility/ROM WOD

Metcon
35min AMRAP
400m run
20 pull up
20m OH walking lunge 20/10
20 sit up

Olympic Lifting
Split jerk
3-3-3-3-3

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

Metcon (12min cap)
5 Rounds For Time
12 deadlift 50/35
9 Hang power clean
6 Front squat

Finisher
3min ME plank

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

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

AMRAP 16min
10 Handstand Push Up
15 Goblet squat 24/16
30 Double under

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