Category: Daily WOD

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

Metcon
Buy in
20 chest to bar pull up
3 rounds for time
20 Burpee
20 Wall ball 10/6
10 ring dips

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

5:30pm – Mobility/ROM WOD

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

Metcon 15min cap
3 Rounds For Time
40 Double under
20 OHS 45/30
5 Bar muscle up

Olympic Lifting
Snatch t&g
5-5-5-5-5

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

Metcon
3 Rounds For Time
400m run
20 sit up
20 push up
20 air squats

Olympic Lifting
Snatch grip deadlift
5-5-5-5-5

Metcon
For time
Row 1km
Run 1 km
100 Double under
75 sit ups

6pm
17.2

This is our 4th week into the Wendler Strength Cycle. This is a deload week

Strength
Deadlift
3×5 40%, 50%, 60%

Metcon
5 rounds for time
5 muscle up
20 KB swing 32/16

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

Strength
Bench press
1-1-1

Metcon
10min AMRAP
20 pull up
20m Walking lunge
20 box jumps

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

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

Metcon
Nancy (20min cap)
5 Rounds
400m run
15 OHS 42.5/30

5:30pm

Mobility/ROM WOD

Metcon
FGB style

3 rounds/1min station
Row calories
knee to elbow
rope climb
Kettlebell swing
box jump 24/20
wall ball 10/6
1min rest

Olympic Lifting
Bench press
3-3-3-3-3