Daily WOD

Metcon For time: 5 rounds 30/25 cal AAB 60 walking Lunge 200m Farmers walk

Strength 1 Power Clean 2 Hang Power Clean rest 2-3mins between complexes X6 sets Metcon: For time 4 rounds: 20 power snatch 20 box jump over

Strength  Overhead squat 5 5 5 5 (32×1) Metcon: For Time: 5 rounds: 9 Bar Facing Burpees 6 Overhead Squat 60/40 3 Ring Muscle Ups / 9 jumping pull up

Strength A1) Close Grip Floor Press 1: 6-8 2020 rest 45sec A2) Strict Handstand Push-Up 2.4reps  rest 90sec x 3 sets *scale back to a Pike HSPU with feet on box Metcon 3 Rounds for Time: 60 Double Unders 8 Single Arm KB Clean and Push Press/arm 15 T2b /25 abmat sit ups 8 Deadlift…

Teams of 2: For time 100 push press 150 cal AAB 100 burpee box jump over

Strength Back squat 00X1; 2,2,2,2 (building ever so slightly from last week. Still focused on speed not load this week. GET UP FAST!);  rest 2:00 between sets. Metcon For Time: 60 Wall ball 20/14-lbs 50 Dumbbell Snatch, alternating 40 Wall Ball 30 Dumbbell Snatch, alternating 20 Wall Ball 10 Dumbbell Snatch, alternating

Metcon 35 Min Amrap: 25 burpee 25 cal AAB 400m run 25 cal AAB 25 burpee *Rest 2-3 min*

Strength 5 sets 1 Segment Clean Pull 1 Segment Power Clean 1 Power Clean rest 2mins Metcon 3rounds: 12 Power Cleans 60/40 10 Shoulder to overhead 8  Box Jump Overs 30/24 Row 20/16 Calories

Strength A1) Close Grip Floor Press 10 reps (2020) A2) Strict Handstand Push-Up 4-6reps rest 90sec x 3 sets *scale back to a Pike HSPU with feet on box Metcon Not for time: 4 Rounds  40 Double Unders 20 alt pistol squats / dB reverse lunge 10 strict chest to bar pull up :30 weighted…

25 min Amrap In teams of 2, one person working at a time: 100/80 AAB cals 100 x Sit Ups 100 Box Jumps over 100 Burpees