WORKOUT OF THE DAY "WOD"

Strength & Conditioning 10 min EMOM: 1 snatch (building) MetCon 16 min amrap: 50 DU, 20 pull ups, 10 OHS (135/95)

May 5th                                                                     May 21st Piper Presley                                                             Justin Edwards May 6th                                                                     May 23rd Catherine Frankenfield                                             Thorald Koren May 7th             ...

Strength & Conditioning 10x1 DL (building, find a max) MetCon 5 min amrap: 3 T2B, 3 KBS (53/70), 6 T2B, 6 KBS, 9 T2B, 9KBS Rest 3 minutes 5 min amrap: 3 T2B, 3 KBS (53/70), 6 T2B, 6 KBS, 9 T2B, 9KBS

Strength & Conditioning  Every 90 sec for 15 minutes (10 rounds): 1 squat cleans + 2 split jerk (building) MetCon 30 min amrap: 200m farmer carry (53’s/35’s), 250m row, 15 pull ups, 30 burpees

Strength & Conditioning 8x2 Back squat (building) 4x10 hamstring curls MetCon 2 rounds: 30 BJO (24/20), 15 thrusters (95/65)

Strength & Conditioning Every 90 seconds for 15 minutes (10 rounds): 1 squat snatch + 1 hang snatch (building) Tabata: Russian KBS (heavier than normal) MetCon 15 min amrap: 15 SDLHP (115/85), 15 dips

Strength & Conditioning Every 3 minutes for 15 minutes (5 rounds): :20 L-Hang, 20 sit ups, 20 supermans MetCon 5 rounds: 9 DB Hang squat cleans (50’s/35’s), 50 DU, 9 DB sh2oh (50’s/35’s)

Strength & Conditioning 8x2 Bench press (building) 4x25 band pull aparts MetCon For time: run 1 mile, rest 3 minutes, run 1 mile

Strength & Conditioning 6x4 Back squat 3x10e Single leg DL MetCon 3 RFT: 15 front squats (135/95), 15 bar facing burpees, 15 push jerks (135/95)

Strength & Conditioning Every 2 minutes for 12 minutes (6 rounds): 2 snatch high pulls + 2 squat snatches 5x10t weighted step ups (20” box, building) MetCon 7 min amrap: 100 wall balls, max effort pull ups (dont rip!!!)

Strength & Conditioning 5x4 weighted pull ups (building) MetCon 25 min amrap: 12 cal row, 15 dips, 30 KBS (53/35), 45 air squats

Strength & Conditioning 6x4 Bench press (building) 6x8e DB rows MetCon 3 RFT: 25 DL (155/105), 400m plate Run (45/25)

Strength & Conditioning Every 2 minutes for 12 minutes (6 rounds): 2 squat cleans + 1 split jerk (building) MetCon 15 min amrap: 1 PC (205/155), 2 T2B, 1x10m Shuttle run, 2 PC, 4 T2B, 2x10m shuttle run, 3 PC, 6 T2b, 3x10m Shuttle run...ect

Strength & Conditioning 6x2 Power clean + 1 push jerk MetCon 20 min amrap:  12 SA RKBS (L, 53/35), 50m SA farmer carry, 12 SA RKBS (right), 50m SA farmer carry, 15 burpees

Strength & Conditioning  5x3 Paused front squat 5x 20 band pull aparts MetCon 9 min amrap: 3 T2B, 3 BJO (24/20), 6 T2B, 6 BJO, 9 T2B, 9 BJO

Strength & Conditioning 6x 2 power snatch + 1 OHS MetCon “Nancy” 5 RFT: 400m run, 15 OHS (95/65)

Strength & Conditioning Alt. Tabata hollow rocks/ superman rocks 2x M.E. L hang 5 rounds not for time: max reps 1 ½ body weight DL, max reps dips *rest as needed between rounds

Strength & Conditioning 12 min emom odd: 6 HSPU even: 5 strict T2B MetCon 3 RFT: 30 pistols, 400m run, 20 SA DB C/J (50/35)

Strength & Conditioning  10 min emom: 2 back squat per min (keep it pretty light, under 70%) 3 rounds not for time: 6 single leg broad jumps (3e, land with 2 feet), 10 good mornings, 8e SL KB DL MetCon 3 min amrap: 20 DB OHS (50/35), max burpees over the DB Rest 2 minutes, repeat

Strength & Conditioning 5x 3 push press + 2 push jerk + 1 split jerk MetCon 10 rounds: 2 DL (85% of last weeks 8RM), 4 HSPU, 6 Wall balls (20/14 to 10/9)

Strength & Conditioning  6x 2 clean + 1 thruster 3 rounds: M.E. L-sit hold, :45e kneeling pallof press, 1 min superman hold MetCon 5 rounds: 20 DB cleans (40’s/20’s), 20 DB lunges (total), 10 BJO (24”/20”)

Strength & Conditioning  15 minutes to find an 8RM front squat 3 rounds not for time: 8e hamstring curls, 10 leg extensions 8e landmine twists MetCon 15 min amrap: 15 T2b, 50 DU, 300m row

Strength & Conditioning 15 minutes to find snatch + OHS MetCon 25 min amrap: 400m Run, 10 pull ups, 15 push ups, 20 air squats

APRIL BIRTHDAYS!!!! April 3rd Jorge Casas                                                                                April 17th April 4th                                                                 Fred Bruno Zandra Mueller Taylor Kelly                                                           April 19th Julian Kimura                                             ...