Daily WOD

The pussy dodgers: Big bad Tom & Fabulous Fergus  5 rounds 20 wallball 20/14 10 clean and jerk 50/35 20 box jumps 10 power snatch 400m run

Strength Back squat 6 6 5 5 (32×1) Rest 2-3 mins Metcon 12 min Amrap 20 cal AAB 12 front squat 60/40 9 down up

Strength A1) Dumbell bench press 8 reps 30×1 A2) Dual Dumbell prone row 2112 A3) Ring plank 40-60 sec Metcon: Ladder 10 8 6 4 2 Bar muscle up 2 4 6 8 10 Handstand push up

Strength: Deadlift 5 5 5 (3111) Metcon 4 sets: 10 Deadlifts 100/70 15 T2b 50 double unders *rest 2 mins

Teams of 2: 30 min Amrap 50 cal AAB 100 wallball 50 cal row 100 burpee over rower

Strength: Complex 1 power clean 1 push jerk 1 split jerk Metcon: 5 min AMRAP 15/10 cal row 10 Hang power cleans 50/35 Rest 3 mins 5 min AMRAP 25 double unders 10 T2b

  Not for time : 5 rounds 60 sec AAB/row (moderate pace) 10 KB Deadlift HEAVY 20m quadruped crawl 5 man makers

Strength:   A1) DB bench press 40×1 6-8reps A2) Weighted strict pull up 20×1 6-8 reps Metcon 4 rounds 20 KBS 15 burpees 10 c2b pull ups *rest 2 min*

Strength 1rm Front squat 20×1 Metcon Emom x 10 mins Min 1: 200m run Min 2: 12 thrusters 40/30

Teams of 2: 10 rounds 30 dB snatch 22.5/15kg 20 burpee box jump over 10 Bar MU