Daily WOD

Strength A1) Strict Pull up 3-5 reps @20×1 / BOR with extra reps! Rest :60 A2) Bench press 3-6 reps @30×1 Rest :60 X6 Metcon Emom x 8: :10 – :20 all out sprint Then for time: 20 to 2 (20,18,16..) Push Ups Ring Rows / BOR Russian KB Swings Finisher: Emom x 8: :10…

Strength Snatch 10 Power Snatch rest 60s 10 Overhead Squats rest 60s 10 Squat Snatch rest 3 minutes x 3-5 rounds You choose the weight, if you don’t have a bar then use DB’s Metcon Every 5 Min 100m run 20 reps of: 1) Pull Ups / Bent over row 2) Box Jump Overs 20″…

Strength: Every 2 Mins 6-8 Shoulder to overhead X 10 Rounds Metcon 5 sets 5 HSPU / HRPU 10 DB Hang C&J 15 Wall Ball / Goblet squat 10 Weighted sit up 5 HSPU rest 2 minutes

Strength: Squat 5×5 @21×1 Metcon: 3 min AMRAP 15 cal 12 Bar Facing Burpees 9 Power Cleans AMRAP Double Unders remaining time rest 2 minutes x 5 sets

Strength Emom x 16 1: 5 tempo pull ups / :30 chin over bar hold 2: 10 strict ring dips / box dips 3: 50 Double under / practise 4: :45 weighted plank Metcon For time 6 rounds 400m run 10 Burpee over Dumbell 5 DB ground to overhead/side Rest :60

Strength EMOM x 10 mins 5 touch and go clean and jerk Metcon EMOM x 20 Mins 1: 10 BB from rack step ups 2: 10-15 TTB 3: 15 Thrusters 4 : Max reps single are Devils press 5 : rest

Strength Back squat Every 2 Mins x 6 5, 3, 1, 5, 3, 1 Metcon Every 3 Mins x 6 20/15 Cal 20 Wallball Amrap DB Macho man ( 3 power clean, 3 front squat , 3 S2O ) -Rest 1 Min-

Metcon 30 Min Amrap 25 Double under 15 Burpee to target 25 Double under 15 Thruster 25 Double under 15 T2B

Strength Deadlift Every 2 Mins x 5 6 Deadlift @60-70% In 12 Mins for quality: 30M Mixed rack carry 6 KB windmill 8 Plank throughs Metcon 8 Min Amrap 8 Sumo Deadlift high pull 8 power clean 8 shoulder to overhead

Strength Building; 1 Clean + 1 hang squat + 1 front squat Metcon “Grace” For time: 30 Clean and jerks 60/40kg -Rest 5 Mins- Machine sprints :20 sprint :40 easy X 10