Daily WOD

METCON For Time: Row 1500 meters 150 Double Unders Row 1250 meters 125 Double Unders Row 1000 meters 100 Double Unders Row 750 meters 75 Double Under Row 500 meters 50 Double Unders Row 250 meters 25 Double Unders  

Strength  Back Squat 1×5 @75% 1×3@85% 1×1+@95% METCON 5 Rounds For Time: 15 Front Squat 40/30kg 15 Burpees

Strength Push Press 5-5-5-5-5 (all sets 2.5kg heavier than last week) METCON 21-15-9 Shoulder to Overhead 60/40, 50/30, 40/20 Toes 2 Bar

In teams of 3: Complete the following in order: 150 AAB calories 300 Wall Balls 20/14-lbs 450 Double Unders *One Athlete working at a time *One Athlete resting *One Athlete holds a 32/24kg KB

Strength Deadlift 80% x 2 86% x 2 92.5% x 2 100% x 2 METCON 12 Minute AMRAP 9 Hang Power Snatch 40/30kg 18 Burpee Box Jump Overs 24/20” 250m Row

Strength Push Press 5-5-5-5-5 Build over the first 3 sets. The third set should be difficult. Drop 10% for the fourth and fifth sets. METCON 5 Rounds For time: level 3/2/1 2/1 Legless Rope Climbs/ Rope Climbs/ 2x sub from the floor 10/7 Strict Handstand Pushups/Kipping HSPU/ Double KB strict press 20 Pistol Squat/ 10 Pistols/  20…

Strength  Front Squat 1×3@ 70% 1×3@ 80% 1×3+@ 90% METCON Every 6 Minutes x 4 Sets: 10 Thrusters, 60/40, 50/30, 35/20kg 400m Run 10 Thrusters

Team WOD 200-150-100-50 Cal AAB Push Ups

Strength Deadlift 80% x 5 87.5% x 4 95% x 3 METCON 8 Minute AMRAP 5 Clean & Jerks 70/50kg 10 Toes 2 Bar

METCON Min 0-5: 50/35 cal AAB Min 5-10: 800m Run Min 10- 15: 1000/800m Row Min15-20: 50 Burpee Min 20-25: 50/35 cal AAB Min 25-30: 800m Run Min 30- 35: 1000/800m Row Min 35-40: 50 Burpee