WORKOUT OF THE DAY "WOD"

Strength & Conditioning 8x 2 deadlift (building) 6 min emom: Odd: 20 hollow rocks, even: 20 arch rocks snatching/longer 15.4 MetCon 10 min amrap 3, HSPU, 3 Power snatches (135/95), 6 HSPU, 3 snatches, 9 HSPU, 6 snatches, 12 hspu, 6 snatches, 15 hspu, 6 snatches, 18 hspu, 9 snatches

Strength & Conditioning 8x 2 back squat (building) *10 hamstring curls, every other set MetCon 25 min amrap 400m run, 50 DU, 25 KBS (53/35)

Strength & Conditioning  21-15-9 push press 2 min rest between 21-15, 1 min rest between 15-9 1x ME strict Pull ups rest 2 min 2x ME kipping pull ups (2 min rest between, DO NOT RIP!!!) MetCon 10 rounds 5 DL, 3 cleans, 1 thruster (155/105)

Strength & Conditioning 2 min max reps front squat (95/65) Rest 2 min, repeat 1 min ME HSPU Rest 2 min 5 min Emom: 60% of ME HSPU MetCon For time 21-15-9 SDLHP (95/65), bar facing burpees

Strength &b Conditioning 6x5e DB bent over rows 3x10 DB incline flys Metcon For time: 800m run 42 sit ups 21 DB cleans (50/35) 800m run 30 sit ups 15 DB cleans 800m run 18 sit ups 9 DB cleans 800m run

Strength & Conditioning 8x 2 front squat (building) 6 min emom: Odd: 20 hollow rocks, even: 20 arch rocks MetCon 6 rounds: 10 lunges (each leg, 50’s/35) 20 box jumps 30 DU

Strength & Conditioning 8x 2 bench press (building) *10 band pull aparts between each set MetCon For time: 9 power snatch (95/65) 15 thrusters 21 power cleans Rest 2 minutes 9 power cleans 15 power snatch 21 thrusters Rest 2 minutes 9 thrusters 15 power cleans 21 power snatch

Strength & Conditioning  1 max set of pull ups (do not rip!!) Rest 4 minutes 5 min emom: 60% of max set 3x ME HSPU (2 minute rest between attempts) MetCon 21-15-9 DB snatches (50/35) (new standards were put out last week for these) Burpees over the DB (lateral, new standards as well)

Strength & Conditioning  21-15-9 DL 2 min rest between 21-15, 1 min rest between 15-9 MetCon “11.5” 20 min amrap 5 PC, (135/95), 10 T2B, 15 wall balls (20/14 to 10/9)

Strength & Conditioning 5x2 Back squat (2 second pause) 5x3 Deadlift (slow lower ((3-5 seconds)), explode off the ground) MetCon Open wod 14.4 “revised” 14 minute amrap: 800m run, 50 T2b, 40 wallballs (20/14 to 10/9), 30 cleans (135/95), 20 CTB

METCON 3 rounds for time: 1 mile run, 20 Burpee BJO (24/20), 20 dips, 50m bear crawl

Strength & Conditioning 6x5 power snatch (all reps Touch and go, you choose weight) 1 minute double KB front rack hold between sets MetCon Work to a heavy front squat single in 15 minutes

Strength & Conditioning 8x3 bench press Between every other set, 1 max set of push ups MetCon 3 rounds: 100 DU, 400m run, 25 pull ups

Strength & Conditioning 6x5 Power clean (all reps Touch and go, you choose weight) 1 minute DB hold between sets MetCon 10 rounds: 3 HSPU, 6 DB cleans (50/35), 9 body ups

Strength & Conditioning  5X5 Overhead Squat 5X20 Arch Rocks MetCon 10 Rounds for Time 200M Run 10 Pull-ups 10 Wall Balls (20/14 to 10ft.)

Strength & Conditioning  5X5 DeadLift (building) 5X20 hollow rocks  MetCon 14 Minute AMRAP  20 Push-ups 15 DeadLifts (115/75) 10 Box Jumps (24/20)

MetCon ONLY For Time 1 Round  100 Double-unders 50 Air Squats  25 Push Press (95/65) Then 400M Run 2 Rounds 60 Double-unders 30 Air Squats  15 Push Press (95/65) Then 400M Run 3 Rounds  40 Double-unders 20 Air Squats  10 Push Press (95/65)

Strength & Conditioning 6X2 Front Squat (2 second pause at the bottom) 6X5 Single Leg Straight Leg DeadLift MetCon 5 Minute AMRAP 10 KettleBell Swings (53/35) 10 Burpees Rest 3 Minutes 5 Minute AMRAP 8 KettleBell Swings (53/35) 8 Burpees

January 1st:  Eric Parsons  Manuel Ponce January 4th: Phillip Long Jonathan Villalpondo January 6th: Mark Lusson January 7th: Yan Comment  January 8th: Jordan Mellett January 12th:  Steve Maragopoulus January 14th:  Corinna Phillips  Ily Litonjua January 17th: Dominic McLeod January 18th:  Marc Harrell  January 19th: Chelsea Adams January 22nd:  Jerri Hardman  January 26th:  Nathan Catuiza January 27th: Gloria Rogers Trampas Thompson January 28th:  Kristy Brigham  January 29th:  Sam Morris January 30th: Olivia Fleming