Daily WOD

Metcon For time: 3 rounds 25 TTB 50 Wallball 15 Devils press rest 5 min

A) Clean and jerk Every :30 x 20 B) For time 10 rounds: 6 TTB 9 wallball 12 DB clean & jerk

Strength  A1) Deadlift 2 2 2 2 2 2 (3111) A2) 20m walking DB Lunge Metcon Every 3:00 x 5 24 DB squat 6 Burpee over DB 12 DB hang snatch 6 Burpee over DB If you would like to come along for the Kings Canyon Hike on August 8th starting at 4pm you can book and…

Strength 8-10 Strict press 8-10 Pendlay row 6-10 strict TTB :20 – :30 star plank Metcon Emom x 21 1: 15/12 cal 2: 50 DU into max thruster 20/15kg 3: Rest

Metcon 30 Min Amrap 400m run 12 Power clean 30m farmers carry 12 Burpee box jump

Strength A1) Back squat 1 1/4 (31×1) 5 x 8-10reps A2) Lying leg curl (50×0) 5×6-8 Metcon For time 30 20 10 20 30 Machine Cals Wallball

Metcon 10 Min Amrap 2 Muscle up / Burpee jumping pull up 4 HSPU / HRPU 8 wallball Rest 5 Min 10 Min Amrap 5 Burpee over Dumbell 10 Pistol squat /air squat 15 Pull up / DB Bent over row

Strength Deadlift 5×3 @31×1 + 10-15 Banded glute bridge Metcon For time 21-18-15-12 Cals 14-12-10-8 Single arm devils press

Strength Pike Push up 8-12 reps Turkish get up 4/side L / Tuck sit :20-:30 Single arm bent over row 8/side Metcon EMOM x 18 Min 1: 12-18 cals 2: 15-20 Kbs 3: 10-12 TTB

Metcon    For time: 6 rounds 400m run 16 Alt DB snatch 12 Box jump 9 Pull up