Daily WOD

Metcon Every 4 min x 8 rounds 250m row 2-6 BMU/ 8 Chest to bar/ 8 Pullups 9 Overhead Squats

Strength  Back squat 3 3 3 3 3 3 (00×1) Building slightly from last week Metcon Six Rounds For Time: Run 200 meters 5 Clean and Jerk (singles) 10 Lateral Burpee over bar

Strength A1) Single Arm DB Bench Press (3131) 4-6/arm rest 30sec A2) Deficit Handstand Push-Up Negative *Hands on Parallettes 8sec lowering to floor; 3-4reps rest 2-3mins x 4 (slower eccentric this week) Metcon 15 Min Amrap: 5 strict pull up 15 push up 30 double under

Strength 2 Segment Clean Pull 2 Segment Power Clean rest 2mins x 4 Sets *Pause for 2sec in the catch position of each power clean Metcon For Time: 50 KB Swings 50 Box Jumps 50 T2b 50 Walking Lunge (25 each leg) 50/40 x Bike, calories

Metcon For time: Teams of 2 100 push jerk 70/50 40 rope climbs

Strength Every :90 x 10 Squat clean 5-5-4-4-3-3-2-2-1-1 Metcon For time 50 double unders 5-4-3-2-1 @70-80% of heavy clean

Metcon Every 10mins x 3 400m run 20 box jump over 16 Front rack lunge 12 HSPU 400m run

Strength A1) Single Arm DB Bench Press 3131; 4-6/arm; rest 30sec A2) Deficit Handstand Push-Up Negative *Hands on Parallettes this week 6sec lowering to floor; 3-4reps  rest 2mins x 4 sets Metcon 15 Min Amrap Bike 1 / .8 mile 30 Dumbell snatch 15 T2b

Strength Back squat 4-4-4-4 (00×1) build slightly from last week Metcon For time: 100 wallball 75 burpee 50 Cal Row 25 Pull up

Metcon Teams of 3 2 rounds: 30 Bar facing burpees 30 hang squat clean 42.5/30 30 T2b 30 thrusters 42.5/30 100/75 cal AAB 2 rounds: 30 Bar facing burpees 30 hang squat clean 42.5/30 30 T2b 30 thrusters 42.5/30 100/75 cal AAB 2 rounds: 30 Bar facing burpees 30 hang squat clean 42.5/30 30 T2b…