Category: Daily WOD

Strength
3 push press + 2 push jerk + 1 split jerk

Metcon

3 rounds FT
10 SDHP 40/30
15 Later bar burpee
30 Double under

Finisher
3min ME plank

Metcon
5 rounds For Time
400m run
20 wall ball 10/6
15 Kettlebell swing 32/24
10 box over
3 rope climb 14ft

 

5:30pm Stretch and mobility

Strength
EMOTM 5min
5 strict pull up

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

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

EMOTM 5min
15 sit up

2min ME calories assault bike

Olympic Lifting
Sots Press
1-1-1-1-1
Snatch balance
1-1-1-1-1

Row technique

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

Metcon
Death by power snatch and air squat
Every minute
Power snatch 45/30

Finisher
1min ME calories Row

 

Olympic Lifting
Clean with 3 sec pause
1-1-1-1-1

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

Metcon
5 Rounds For time
10 Overhead squat 50/35
15 pull up

Finisher
2min ME hanging L sit

Olympic Lifting
Snatch with 3 sec pause
1-1-1-1-1

FOR TIME
Run 1.6km
50 double under
Run 800m
50 double under
25 OHS 20/15
Run 400m
50 double under
25 OHS 20/15
15 HSPU
run 200m
50 double under
25 OHS 20/15
15 HSPU
Row 300m

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

Metcon
For time 10min cap
Assault calories 35/25
35 kettlebell swings 32/24
30 squat clean 50/35

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

Metcon
12min AMRAP
OH walking lunge 20m 20/10
5 wall climb
15 burpee

Finisher
2min ME V-up

5:30pm ROMWOD/Stretch

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

Metcon (18min cap)
5 Rounds For Time
12 SDHP 35/25
15 pull up
18 sit up

 

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

TRIAL TIMETABLE STARTS TODAY

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

 

AMRAP 16min
10 push up
15 air squat
20 Double under

 

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

Congratulations member of the month Bettina!!!

‘BETTINA’ Partner WOD
2 rounds of
400m run
20 front squat 60/40
400m run
20 front rack lunge 60/40
400m run
20 HSPU

*barbell must not touch the ground between sets or 10 burpee penalty

 

Metcon
3 Rounds For Time
15 Thruster 42.5/30
10 ring dips
5 bar muscle up

5min rest

Metcon
EMOTM 6min
6 power clean 60/40
ME burpee