Daily WOD

METCON Five Rounds of Cindy 100 Double Unders Four Rounds of Cindy 75 Double Unders Three Rounds of Cindy 50 Double Unders Two Rounds of Cindy 25 Double Unders One Round of Cindy *One round of “Cindy” consists of 5 Pull ups, 10 Push ups, and 15 Air squats

Strength Overhead Squat 4-4-4-4-4 (32X1) METCON 2 Rounds For Time: 30 Burpees 20 DB/KB Snatch 30 OH walking Lunge 20/15kg TIMECAP: 12:00

Teams of 3: For time  150 HR push ups (2 working) 9 Rope climbs (1 working) 50 in-unison sit ups 800m run together 50 in-unison burpees 9 Rope climbs (1 working) 150 Cals AAB (1 working)    

Strength Deadlift 5-5-5-5-5 add 2.5-5kg to each set from 2 weeks ago. METCON For Time: 21 Thrusters 50/35, 40/25, 30/20 1000m Row 21 Thrusters

Strength  Build to a Max Power Clean + Clean + Front Squat + Push Press + Jerk METCON For Time: 3-6-9-12 Bar Muscle-Ups/Chest 2 Bars/ Jumping Chest 2 bars. Power Clean 100/70, 80/55, 60/40kg  

METCON 25 minute AMRAP 25 Burpees 25 Kettlebell Swings 24/16kg 400m Run

Strength Overhead Squat 5-5-5-5-5 (33X1) METCON 8 Minute AMRAP 50 Double Unders 12 Overhead Squats 50/30, 40/25, 30/20kg

In teams of 3 180 Wall-Ball Shots 20/14 60 Pull-ups 150 Push Press 50/35kg 60 Burpees 120 Kettlebell Swings 24/16 60 Box Jumps 24/20″ 90 Calories AAB

Strength  1RM- Snatch Pull + Snatch + Hang Snatch (Below knee) + Hang Snatch (Above knee) METCON 5 Rounds For Time: 10 Snatch Grip Deadlift 60/40kg 8 Hang Power Snatch 6 OH Lunge

METCON 0:00- 12:00 For Time: Assault Bike or Row 20/15 400m Run 20 Kettlebell Swings 24/16kg 400m Run Assault Bike or Row 20/15 13:00 – 26:00 For Time: 30-20-10 Thruster, 45/30kg Burpee Box Jump Over 24/20