Daily WOD

AMRAP 40 50 Burpees 500m row 50 KB Swings (24/16kg) 500m row 50 T2b 500m row 50 Push Ups 500m row

Strength Complex: 5 sets every :90 1 power snatch 1 snatch Metcon 14.2 Every 3 minutes for as long as possible complete: From 0:00-3:00 2 rounds of: 10 overhead squats 42.5/30kg 30/20kg 10 chest-to-bar pull-ups / jumping pull ups From 3:00-6:00 2 rounds of: 12 overhead squats 12 chest-to-bar pull-ups From 6:00-9:00 2 rounds of: 14…

Strength Complex: 1 pause dip 1 pause jerk 2sec in catch + 2 sec pause stand up 1 push jerk E2mom x 5 Metcon 3 Rounds: 100DU 35 Burpees 20 Single Arm DB shoulder to overhead

Metcon For time: 5 rounds 25 Wallball 15 T2b 10 hang power clean 60/40 400m run Rest :60

Strength Back squat 4  4  4 (4441) Metcon EMOM x 18 1. Assault Bike Cals 2. Max rep Jump Squats 3. Rest 4. Rowing Cals 5. Max rep Jump Lunges 6. Rest

Metcon: Teams of 3 3 rounds 120 wallball 60 t2b 120 double unders *every 3 mins 3 burpee to plate (syrnco)

Strength Snatch complex: Every :90 x 5 1 power snatch 1 hang power snatch 1 snatch Metcon Workout 17.1 For time: 10 dumbbell snatches 22.5/15kg 15 burpee box jump-overs 20 dumbbell snatches 15 burpee box jump-overs 30 dumbbell snatches 15 burpee box jump-overs 40 dumbbell snatches 15 burpee box jump-overs 50 dumbbell snatches 15 burpee…

Metcon: 0:00 – 5:00 800m run 5:00 -10:00 Amrap: Clean 10:00 – 15:00 800m run 15:00 – 20:00 Max bar facing burpee 20:00 - 30:00 2000m row

Strength Back Squat 5 5 5 (5551) Metcon: For time: 3 rounds 15 Dumbell thrusters 20 Dumbell walking lunge 50 double unders rest :90

Strength Complex 5 sets: 2 pause jerk 2 push jerk (2 sec pause in catch) 1 push jerk Metcon Emom x 15 Mins Min 1: 12/10 cal AAB Min 2: 8 hand stand push up Min 3: 6 bar Muscle up