WORKOUT OF THE DAY "WOD"

Strength & Conditioning 15 minutes to work up to a heavy 5 rep back squat 3x 50’ atlas stone carry (must be held in front) MetCon 5 rounds: 2 squat snatches (185/125), 200m run

March 4th Mike Etchart Amber Young Yesenia Loza Alex Thorp March 7th Shane Wolcott March 8th Lisa Gollinger Megan Kalpakoff Martin Krestan Angel Maya March 10th Patrick Lorenzana Orlando Flores March 11th Jerome Hittleman Caitlin Sprott David Lovio March 20th Jesse Westbrook March 21st Nadine Litonjua Morgan Robertson March 22nd Greg Utter Shaun O'Malley March 26th Edgar Ramos March 27th Pat Tumamait March 28th Derek Hill March 29th Kimberly Hernandez Ethan Aguilera March 30th Ralph Saccomano Liam Stalnaker

Strength & Conditioning 10 min emom: 1st: max effort strict pull ups, 2nd: Single arm OH DB squats,  3rd: L-sit hang, 4th: handstand hold ,5th rest MetCon 30 min amrap: 3 squat cleans (225/155), 200m Farmer carry (50’s/35’s), 15 knees to elbows

Strength & COnditioning 15 minutes to find a heavy 5 rep Deadlift MetCon 7 min amrap: 25 DU, 10 DB snatches (50/35), 6 burpee BJO (24”/20”) Rest 3 min 7 min amrap: repeat

Strength & COnditioning 20 min to find a heavy 5 rep Front squat MetCon 12 min amrap: 21 Hang power cleans (96/65), 15 hand release push ups, 9 HSPU

18.1

Strength & Conditioning 5 rounds not for time: :30 pallof press (each), 10 DB press, 15 band pull aparts, 10 lateral raises MetCon 4 rounds: 400m run, 100m Farmer carry (70’s/50’s), 5 OHS (185/125)

Strength & Conditioning 5x5 DL (building) 5x5 Bench press (building) MetCon 4 min amrap: 10 DB cleans (50/35), 10 T2B Rest 2 min 4 min amrap: 8 DB cleans (50/35), 8 T2B

Strength & Conditioning  15 minutes to find a heavy 2 hang cleans + 1 clean MetCon For time: 100 DU, 80 BJO, 60 burpees, 40 pistols, 60 burpees, 80 DB snatches (50/35), 100 DU

Strength & Conditioning 20 min to find a heavy 2 hang snatches + 1 snatch MetCon 16 min amrap: 200m run, 15 C2B, 15 wall balls (20/14 to 10/9)

Strength & Conditioning 4x10 Back squat (building) 4x ME L-hang (between back squat sets) MetCon 5 rounds for time: 400m run, 4 squat cleans (205/145), 1 round of mary (5 HSPU, 10 pistols, 15 pull ups)

Strength & Conditioning 4x 10 burpees (as fast as possible), max KB farmer carry distance on a breath hold Not for time: 200m lunges MetCon For time: 21-15-9 SDLHP (95/65), Bar facing burpees, OHS

Strength & Conditioning 5x 8 Dips, 8 bent over rows, 8 hamstring curls, HSPU MetCon 2 rounds: 20 front squats (135/95), 800m run, 20 BJO (24/20)

Strength & Conditioning 4x10 Strict press 4x10 lateral and front raises MetCon 6 rounds: 40 DU, 20 DB snatches (50/35)

Strength & Conditioning 4x10 DL (building) 4x :45(e) Pallof press MetCon 15 min amrap: 10 DB thrusters (40/25), 15 DB DL, 20 T2B

Strength & Conditioning 8x2 cleans 70 band pull aparts MetCon 25 min amrap:  200m run, 16 alt. KB snatches (53/35), 10 KB SA OHS (53/35)

Strength & Conditioning 8x 2 snatch (building) 5x5 bench press MetCon  6 rounds 35 DU, 15 push press (95/65), 20 push ups

Strength & Conditioning 8x 2 OHS (building) 4x8e single leg straight leg DL Metcon For time: 800m run, 60 DB cleans (50/35), 800m run

Strength & Conditioning 21-15-9 back squats (you choose the weight, sets should be Unbroken) 2 min rest between 21-15, 1 min rest between 15-9 1x ME strict HSPU rest 2 min 2x ME kipping HSPU(2 min rest between) MetCon 12 min amrap:  5 T2b, 10 lunges, 15 pull ups

Strength & Conditioning 2 min max reps KBS (eye level)(70/53) Rest 2 min, repeat 1 min ME thrusters (95) Rest 2 min 5 min Emom: 60% of ME thrusters MetCon 8 min amrap:  10 BJO (24/20), 10 thrusters (45/35)

Strength & Conditioning 100 reps bench press (45/35) 5x10 ring rows 3x:45 Pallof press (each side) MetCon For time: 21-15-9-15-21 DB cleans (50/35), BJO (24/20)

February 1st                                                February 17th Dave Andrews                                           Dylan Dawes Thomas Brindley                                                                    February 21st February 5th                                              Zach Hardman Lacy Noble Gaby Ruiz                                                  February 22nd                                                                    CJ McLeod February 6th Jack Bunce                                                 February 23rd Christine Jimenez                                      Tanishia Brown                                                                    Ona Barnard February 12th                                             Don Voogd Andy Hass                                                                    February 25th February 13th                                            Jesse Diaz Niedra Gabriel