Daily WOD

Conditioning Teams of 2 20 min Amrap 100 cals 100 kb swing 100 sit ups 100 wallball 100 burpees

Strength: For quality 5 sets 5 dead stop floor press Directly into :30 AMRAP push up rest 2 Mins- Conditioning 3-5 rounds 10 C&J 50/35 20/15 cal 10 Power snatch Rest :60-:90

Strength: A1) 1 1/4 squat x 6-8 @3111 Rest :30 A2) Hinged reverse lunge x 10-12 reps Rest 2:00 x 4 Metcon For time : 2 rounds 18 TTB 15 Overhead squats 35/25 30/24 cal 2 rounds 15 Pull up 12 Front squat 50/35 30/24 2 rounds 12 HSPU 9 Back squat 70/50 30/24 cal…

Conditioning: 8 Min AMRAP Row 1000m Remaining time : 5 Burpee 5 TTB 5 Jump squat rest 3 Min – 8 Min AMRAP Run 800m Remaining time 10 Box jump 10 Russian swings 10 Goblet squat rest 3 min – 8 Min AMRAP 50/40 cal AAB Remaining time 15 Back extension 15 hanging high knee

Strength: A1) Single leg BB Good morning x 6-8/ side @31×1 Rest :45 A2) Dual DB/kB step up x 6-8 / side @30×1 Rest 2:00 x 4 Metcon : 12 Min AMRAP 32 DU 8 Dual KB/DB push press 32 DU 8 Dual KB/DB box step over *Add 1 rep / round to PP +…

Conditioning 21-18-15-12-9-6-3 Db/kB deadlift Front rack lunge 400m run between sets

Strength: 3-5 rounds for quality DB / BB floor press x 6-12 reps Strict pull up x 6-12 8 strict HSPU Conditioning: 3 Min AMRAP 10 Power snatch 5-10 Burpee jumping pull up Rest 1:00 x 3-4

Strength: A1) 1 1/4 squat x 6-8 @3111 Rest :30 A2) Hinged reverse lunge x 10-12 reps Rest 2:00 x 3 Conditioning: 5-10 rounds: 5 DB/BB hang clean 5 shoulder to overhead 30 DU Rest :60

Conditioning 8 Min AMRAP 8/6 cal 4 thruster 2 wallwalk Rest 3 Minutes 8 Min AMRAP 12 Alt DB snatch 9 TTB 6 DB overhead squats 3/arm Rest 3 Minutes 8 Min AMRAP 60 Singles 20 Jumping squats 10 DB reverse lunge

Strength: A1) Single leg BB RDL x 6-8/ side @31×1 Rest :45 A2) Dual DB/kB step up x 6-8 / side @30×1 Rest 2:00 Conditioning Every 3 Minutes x 5 200m run 12 box jump over Max wallball in remaining time