Daily WOD

Strength   Squat Clean & Jerk 5 x 2 @ 70-80% 1RM; Metcon 5 RFT: 8 Hspu /hrpu 12 Front Squat 8 Down up 12 Front Rack Lunge Steps

Strength OH Squat Build to a heavy 3 Metcon For Time: 10-9-8-7-6-5-4-3-2-1 DB/KB Power Cleans Push Press

Strength   A1. Passive Bar Hang; 20 Sec Rest 15 Sec A2. Chest To Bar Isometric Hold 20 Sec x3 Rest 60 Sec B1. Inverted Row Rest 15 Sec B2. Paralette Push-Ups 10-15 Reps AFAP x3 Rest 60 Sec Metcon AMRAP 4 12/10 Calorie Row 8 TTB Rest 3 Min AMRAP 4 40 Double Unders…

  Metcon At 00:00 30/20 Calorie Assault Bike 20 Burpee Box Jump Overs 30/20 Calorie Assault Bike 8 Min Cap At 09:00 30 Wall Ball 20 Burpee’s To 6” Target 30 Wall Ball 8 Min Cap At 18:00 30 Thrusters 20 Bar Facing Burpee’s 30 Thrusters

Metcon Teams of 2 For Time: Buy In: 100 Calorie AAB Then… 10 Rounds 10 Bar Facing Burpees 12 GTOH 14 Box Jump Overs

Strength Power clean Metcon For time: 10 power clean 20 DB box step over 30 Wallball 40 Burpee to target 30 Wallball 20 DB box step over 10 power clean

Strength: Back Squat 5×4 Metcon 4 RFT: 400m Run 10 Box Jump Overs 6 Front squat

Strength EMOM 12 1 – 6 Push Press 70-75% 2 – 12 Dumbbell Row 3 – 30 Sec Max Reps Push Press 4 – Rest Metcon AMRAP 16 32 Double Under’s 16 Cal 12 TTB

Strength    Deadlift 10rm Metcon  EMOM x 18 1 – 12-16 Alt. Hang Snatch 2 – 50 Feet OH Walking Lunge 3 – 6-12 Alt. Hang Clean and Jerk

Metcon Teams of 2 40 30 20 10 DB box step over Burpee to target Cal Rest 3 Min 10 rounds 3 Devils press 6 DB Clean & jerk 9 DB front squat Rest 3 min 1 mile team run