Category: Daily WOD

Strength
Deadlift
3×5 65%, 75%, 85%+rep

Metcon
5 rounds for time
10 toes to bar
15 Medball squat clean

5:30pm

ROM WOD

Metcon
For time
25, 20, 15, 10, 5
Power clean 50/35
burpee
Thruster
Pull up

Finisher
Max effort plank
3min

Olympic Lifting
Power snatch t&g
5-5-5-5-5

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

Metcon 18min AMRAP
200m pinch carry 10/5
15 push up deficit 10/5
20 sit up
30 Double under

Olympic Lifting
Snatch balance
5-5-5-5-5

Strength
Back squat
3×5 65%, 75%, 85%+rep

Metcon
21, 15, 9
Front squat 60/40
Handstand push up

‘Finisher’
tabata 6 Rounds
20 sec work
20 sec rest
Hollow rocks

Olympic Lifting
power clean and jerk
5-5-5-5-5 T&G

Gertrude
2 rounds of
15-12-9-7
Power clean 60/40
Wall ball 10/6

30min AMRAP
Team WOD  6 teams
Indian File
400m run
15 box overs
15 burpee
15 calories Row
15 sit ups
15 calories Assault
15 KB swings 24/16

Total rounds and reps
if row and assault calories rest start again
team mates can overtake they must take on their team mates reps while giving their team mate a rest.

Metcon
For time
800m run
100 Double under
80 wall ball
60 Toes to bar
40 pull up
20 box over
10 rope climb
5 wall climb

Olympic Lifting
OHS
5-5-5-5-5
with 2 sec pause

Congratulations to member of the month Laura

 ‘LAURA’
Partner WOD
5 Rounds For Time
30 HSPU
40 Deadlift 80/60
50 Pull ups