Daily WOD

STRENGTH   METCON Every 5:00 x 4: Level 3/2/1: 200m Run 20 Alternating DB Snatch  30/22.5, 22.5/15, 15/10 200m Run

Strength 1RM Back Squat METCON For Time: 50 Thrusters, 45/30kg 50 Pull Ups Every time you break 5 burpees

METCON 1 mile Run 50 Toes 2 Bar/ High Knees 50 Overhead Squats 50/30kg, 35/20kg 50 Box Jump Overs, 24/20” 50 Wall Ball 20/14 1 Mile Run

Strength A1) Glute Bridge DB Bench Press (30X0) 4×8 A2) Dual Prone DB Rows (20X2) 4×8 METCON 4 Sets Not for Time 50sec Wall 10 Clapping Push Ups 12 Goblet Reverse Lunges (6/leg) 20m Quadruped Crawl **Rest as needed

Strength A1) Segmented Snatch Grip Deadlift (3131) 3-3-3  build from last week A2) Box Step Down DB’s Loaded at sides (30X1) 6/leg x 3 sets METCON The European Champships 17.2 7 Minute Time Cap Score = For Time RX: 10 Burpee Box Jump Overs 24/20” 20 Calorie Row 40 Dumbbell Snatches 22.5/15kg 80 Double Unders Scaled: 10…

Strength  Front Squat 1RM METCON ‘KAREN’ For Time: 150 Wall Ball 20/14

Strength  A1) Strict Dips 21X1; 4-6reps; rest 60sec x 3 sets A2) Dual Dumbbell Row 2111; 6-8reps; rest 60sec x 3 sets A3) Ring Row 2020 Tempo; Max Reps at the prescribed tempo; rest 60sec x 3 METCON 3 Rounds AB 1min – HARD 10 Single arm KB Thruster R 10 Single arm KB Thruster L rest 60sec Row…

METCON 10 Rounds For Time: 25 Double Unders 15 Pullups 25 Squats 200m Run 1:00 Rest

Strength A1) Segment Snatch Grip Deadlift (3131) 4-4-4 - build from last week A2) Box Step Down Goblet Loaded; 3111 6-8/leg x 3 sets METCON Todays workout is the the European championship Workout 1 if you would like to sign up for the online qualifiers you can do so via this link below and here is a code to…

Teams of 2 Buy In 60m Wheel Barrow (switch every 10m) / Bear Crawl 50-40-30-20-10 Toes 2 Bar/ High Knees/ Lying Leg Raises Box Jumps, 24″/20″ Hang Power Clean 50/35, 40/25, 30,20 Cash Out 60m Wheel Barrow (switch every 10m) / Bear Crawl