Daily WOD

Strength  Push Press 5×3 @ 90% METCON 3 Rounds for Time: 200m Run 20 Box Jump 20 Knee 2 Elbow Post Scores Below!!

METCON ” Snortin Norton ” For time: 8 Rounds 8 Clean & Jerk 60/40 16 Lateral burpee over the bar 8 Front rack lunges 60/40 Post scores below!!  

Strength Back Squat 6×1 @ 96% METCON Karen For Time 150 Wall Ball 20/14lb   Post Scores Below!!

Teams of 3  27 Minute AMRAP 75 Wall Ball 20/14lb 50 Burpee Pull Up 25 Clean & Jerk 60/40kg 50 Burpee Pull Up 75 Wall Ball   Post Score Below!!

Strength  Front Squat 6×3 @ 64% METCON 3 Rounds For Time: 30 KB Snatch 24/16kg 30 Push Ups 400m Run Post scores below!!

Strength  Push Press 5×4 @ 85% METCON 4 Rounds For Time: 5 Thruster 60/40kg 10 C2B Pull Ups 15 Overhead Walking Lunges 20/15   Post Scores Below!!

METCON 30 Minute AMRAP 3 Power Clean 80/60 12 T2B 24 Burpee Box Jump Post Scores Below!!  

Strength  Back Squat 5×5 @ 85% METCON EMOM x 14 mins: Even: 10 Overhead squats 50/35 Odd: 50 Double unders   Post scores below!!

METCON Teams of 2 15 Rounds: 10 Power snatch 40/30 15 KB Step over the box 24/16 30 Double unders ** EMOM both athletes complete 3 Burpees **   Post scores below!!

Strength  Back Squat 6×1 @95% METCON 12 Min AMRAP 30 KBS 24/16kg 15 Chest 2 Bar Pull Up 30 Wall Ball 20/14   Post Scores Below!!