Category: Daily WOD

Strength
Deadlift
3×5 40%, 50%, 60%

Metcon
4 rounds for time
20 KB swing 32/24
15 Toes to bar
10 pull up

Olympic Lifting
Snatch
5-5-5-5-5
with 2 sec pause in the catch

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

Metcon
For time
400m run
10 cluster 40/30
400m run
15 cluster 40/30
400m run
20 cluster

5pm
17.5

Metcon
For Time
5 rounds
6 deadlift 100/70
9 bar facing burpee
12 Double KB front rack lunge 2×20/2x12kg

Finisher
2min ME handstand hold

5:30pm

ROM WOD

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

Metcon
10min AMRAP
3 Muscle up
3 Thruster 40/30
6 Muscle up
6 Thruster
9 Muscle up
9 Thruster
continue……

Olympic Lifting
OHS
1-1-1-1-1

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

Metcon
3 Rounds For time
30 Double under
20 Toes to bar
10 power clean 50/35

Olympic Lifting
Clean and jerk
1-1-1-1-1

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

Metcon
3 Rounds for time
30 Wall ball 10/6
20 pull up
10 ring dip

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

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

Metcon 12min AMRAP
6 Strict pull up
KB walking lunge 20/16 18m
6 ring dip

5pm
17.4

Metcon AMRAP 18min
50 Double under
15 front squat 45/30
15 hang power clean
15 shoulder to overhead

Finisher
Team Row 3km

5:30pm

Mobility/ROM WOD

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

Metcon
EMOTM 8min
10 OHS 45/30
ME lateral bar burpee

Finisher
3min ME
Hanging L hold

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

Strength
Deadlift
3×3 70%, 80%, 90%+

Metcon
30, 25, 20, 15, 10
Toe to bar
Kettlebell swing 32/24

Olympic Lifting
Overhead Squat
3-3-3-3-3

Strength
Front Squat
3×5 65%, 75%, 85%+rep

Metcon
For time:

21 Deadlifts, 80/60 kg

21 Kettlebell Goblet Squats, 32/16 kg

Run, 400 m

15 Deadlifts, 80/60 kg

15 Kettlebell Goblet Squats, 32/16 kg

Run, 400 m

9 Deadlifts, 80/60 kg

9 Kettlebell Goblet Squats, 32/16 kg

Run, 400 m

5pm
17.3