WORKOUT OF THE DAY "WOD"

Strength & Conditioning 6x 1 clean (pause at the knee) + 1 clean 3 rounds not for time: 6 single leg broad jumps (3e, land with 2 feet), :30 kneeling pallof press (each side), 10 weighted push ups MetCon 12 min amrap: 1 mile run, ME burpee bjo

Strength & Conditioning 6x 1 snatch (pause at the knee) + 1 snatch 3 rounds not for time: 10 glute ham raises, 10 leg extensions, 10 hamstring curls MetCon 4 min amrap: 100m farmer carry (your choice, heavy), ME DU Rest 2 minute, repeat

Strength & Conditioning 5x 3 strict press + 2 push press + 1 split jerk MetCon 30 min amrap: 30 DB snatches (50/35), 250m row, 20 SA DB SH2OH (50/35), 400m run, 10 SA thrusters (50/35)

Strength & Conditioning 15 minutes to find an 8RM DL 3 rounds not for time: 20 band pull aparts, 8 strict T2B, 5 weighted pull ups MetCon 10 min amrap: 15 Russian KBS (70/53), 10 burpees

Strength & Conditioning 15 minutes to find an 8RM back squat MetCon 4 rounds: 6 FS (70% of 8RM BS), 200m run, 20 wall balls (20/14 to 10/9), 200m run

18.5

Strength & Conditioning 4 rounds not for time: M.E. L-hang, :45 superman hold, 40 russian twists (20e), 8e single leg DL MetCon 4 rounds: 30 wall balls (20/14 to 10ft), 30 sit ups, 15 dips

Strength & Conditioning 4 rounds: 8 reverse flies, 8e DB rows, 8e single arm upright rows MetCon 3 rounds: 20 C2B, 15 HSPU, 10 double DB ground to OH (35’s/25’s)

Strength & Conditioning 15 minutes to find a heavy 3 hang squat snatch + ohs MetCon 25 min amrap: 50 DU, run 400m, 15 OHS (95/65), row 300/250, 15 T2B

Strength & Conditioning 15 minutes to find a 5 rep max bench press MetCon 4 minute amrap: 3 squat cleans (135/95), 6 burpee BJO Rest 2 minutes repeat

18.4

Strength & Conditioning 15 minutes to find a 3 heavy hi hang snatch MetCon 20 min amrap: 18/15 cal row, 15 OHS (95/65), 12 dips, 9 kipping HSPU

Strength & Conditioning For time: 1 mile run, rest 3 minutes, run 1 mile *Spend 10 minutes warming up the DL MetCon For time: 10-8-6-4-2 DL (315/225), abmat sit up 50-40-30-20-10

Strength & Conditioning 5 rounds not for time: 5 strict T2B, 10 SDLHP, 5 strict HSPU, 10 single leg broad jumps (5e, land two with 2 feet) MetCon 12 minute amrap: 3 front squat ((from the ground) 185/125), 30 DU, 6 FS, 30 DU, 9 FS, 30 DU, 12 FS, 30 DU..

Strength & Conditioning 15 minutes to find a 3 rep max weighted pull up MetCon 4 rounds: 15 pull ups, 400m run, 15 C2B, 400m run

18.3 Holla!!

Strength & conditioning  15 minutes to work up to a 3 front squat 4x8 DB staggered stance straight leg DL MetCon 5 rounds: 2 squat clean (225/155),10 BJO (24/20),  200m run

Strength & Conditioning  15 minutes to build to 2 snatches + 2 OHS 3x15e DB rows + 20 band pull aparts MetCon For time:  60 DU, 30 power snatches (75/55), 60DU, 15 squat snatches (75/55)

Strength & Conditioning 15 minutes to find a 3 rep push jerk MetCon 20 minute amrap: 10 cal row, 8 strict pull ups, 8 strict dips

Strength & Conditioning 5x3 strict hspu + 5 kipping HSPU 5x3 strict T2B + 5 Kipping T2B Metcon  4 rounds: 50 air squats, 40 sit ups, 30 KBS (53/35), 20 Hand release push ups, rest 2 minutes

18.2