WORKOUT OF THE DAY "WOD"

Strength & Conditioning DL 5x40%, 5x50%, 5x60% *15 band pull aparts after each set MetCon 18 min amrap: 25 HSPU, 500m row, 30 BJO (24/20), 35 KBS (53/35)

June 1st Valeria Bahena Sandy Wayman June 2nd Diedre Emery James Johnson June 4th Sarah Morrow Daniel Walsh June 6th Justin Sirois June 7th Nicole Natsues June 8th William Armstrong June 9th Jessica Thompson June 12th Evan Michie Beryl Schwartz Mikki Willis June 13th Pilar Romero June 14th Claire Henrikson John Prucha June 15th Danica Perzel June 16th Bill Noble June 17th Oliver McLeod June 18th Sean Keenan Juan Joe Climent June 19th Allen Rogers June 23rd Greg Kimura June 24th Karin Dron June 26th Jazmin Jimenez June 27th Cody Triggs June 28th Vanessa Romero June 29th Brett Becker June 30th Pedro Arteaga Gerardo Alcantar

Strength & Conditioning 10 min emom: 2 Hi hang snatch 3x3 snatch pulls @100% Bench press 5x40%, 5x50%, 5x60% MetCon 6 min amrap: 20 DU, 8 T2B

Strength & Conditioning 10 min EMOM: 3 Hi hang cleans 3x3 clean pulls @100% MetCon 4 rounds: 100m farmer carry (50s/35s), 10 alt. DB P. snatch, 200m run

Strength & Conditioning Back squat 5x40%, 5x50%, 5x60% 50 weight box step overs MetCon For time: 18-15-12-9-6-3 burpees over DBs, DB hang squat cleans

MetCon Murph 1 mile 100 pull-ups 200 push-ups 300 air squats 1 mile

Strength & Conditioning 10 min emom: 3 hang snatch Bench press 5x75%, 3x85%, 1+x95% MetCon 6 min amrap: 30 Russian twists, 8 DB hang squat cleans (45/30)

Strength & Conditioning 10 min EMOM: 3 hang cleans MetCon 20 min amrap: 20 push ups, 15 dips , 3 wall walks

Strength & Conditioning Back squat 5x75%, 3x85%, 1+x95% 5x10e SL straight leg DL MetCon 2 rounds: 30 DB alt DB snatches (50/35), 20 BJO (24/20)

MetCon 6 rounds: 400m run, 30 wall balls (20 to 10/ 14 to 9), 15 T2B

Strength & Conditioning DL 5x75%, 3x85%, 1+x95% MetCon 15 rounds: 1 squat clean (205/155), 3 HSPU, 5 C2B

Strength & Conditioning 10 min EMOM: 1 C/J (pause at the knee) (start at 65%, add each round) MetCon 20 min amrap: 15 dips, 10 pistols, 10 HSPU

Strength & Conditioning Back squat 3x70%, 3x80%, 3+x90% 50 weighted Box step ups (25 each, you choose weight) MetCon 3 rounds: 100m farmer carry (53/35), 20 thrusters (75/55)

MetCon 40 min amrap: 500m row, 15 KBS (53/35), 25 pull ups, 50 push ups, 75 air squats

Strength & Conditioning DL 3x70%, 3x80%, 3+x90% MetCon 5 rounds: 50 DU, 10 man makers, 200M Run

Strength & Conditioning 10 min emom: 1 snatch (pause at the knee) (start at 65%, add each round) Bench press 3x70%, 3x80%, 3+x90% MetCon 15 min amrap: 10 SDLHP (115/85), 12 T2B

Strength & Conditioning DL 5x65%, 5x75%, 5+x85% 4x20 band pull aparts MetCon 3 rounds: 400m run, 30 KBS (53/35)

Strength & Conditioning  10 min emom: 2 snatches (start at 60%, add each round) Bench press 5x65%, 5x75%, 5+x85% MetCon 8 min amrap: 10 db OHS (you choose, alt arm every round), 10 T2B

Strength & Conditioning 10 min EMOM: 2 C/J (start at 60%, add each round) 3x2 clean pull (95%) MetCon For time: 21-15-9 chest to bar, BBJO (24/20)

Strength & Conditioning Back squat 5x65%, 5x75%, 5+x85% 4x10 hamstring curls MetCon 4 rounds for time: 25 wall balls, 25 push ups, 25 air squats, 50 DU

MetCon Run a 5k

Strength & Conditioning  10x1 Bench press (building, find a max) MetCon For time: 100 Burpee BJO (24/20)

Strength & Conditioning 10 min EMOM: 1 C/J (building) MetCon 3 rounds: 800m run, 21 PC (95/65)

Strength & Conditioning  10x1 Back squat (building, find a max) MetCon 5 sprint rounds each for time: 20/14 cal row, 15 burpees * rest as needed between sets