WORKOUT OF THE DAY "WOD"

Strength & Conditioning  Back squat 40%x5, 50%x5, 60%x5 *10 box step ups after each set (weighted, building) MetCon For time: 21-18-15-12-9 med ball sit ups (20/14), 200m run after each set of sit ups

Strength & Conditioning DL 40%x5, 50%x5, 60%x5 *20 band pull aparts after each set MetCon 5x :30 row, :30 rest, max dips, rest 2 minutes

Strength & Conditioning 10 min EMOM: 3 push press MetCon 5 rounds: 16 T2B, 12 alt. DB shoulder to OH (60/40), 8 alt DB snatches

Strength & Conditioning 10 min emom: 2 squat snatch + 2 OHS (building) Bench press 40%x5, 50%x5, 60%x5 MetCon 3x800m run (rest 2 minutes between runs)

Strength & Conditioning 10 min EMOM: 3 power cleans (building) 10 min alt emom: even: 8 HSPU, odd: :20 L-hang MetCon 3 rounds: 10 FS (155/105), 20 C2B, 50 DU

Strength & Conditioning DL 75%x5, 85%x3, 95%x1+ *5 strict pull ups after each set MetCon 20 min amrap: 200m farmer carry (40’s/25’s), 30 sit ups, 1 clean (225/155)

Strength & Conditioning 10 min EMOM: 2 split jerk MetCon 5 rounds: 400m run, 15 DB hang squat cleans (35’s/20’s), 15 HSPU

Strength & Conditioning  10 min emom: 1 pause snatch (pause at mid shin and above the knee) Bench press 75%x5, 85%x3, 95%x1+ MetCon For time: 25 pull ups, 25 BJO (24/20), 25 DB thrusters (50’s/35’s), 25 BJO

Strength & Conditioning  10 min EMOM: 1 pause clean (pause above the knee, and in the hole) 10 min alt emom: even: 10 dips, odd: 10 T2B MetCon For time: 100 KBS (53/35) *every minute 5 burpees (starting at the 0:00)

Strength & Conditioning Back squat 75%x5, 85%x3, 95%x1+ *10 hamstring curls after each set Metcon 2 rounds: 500m row, 100 DU, 800m run

Strength & Conditioning  10 min EMOM: 2 push jerk MetCon 30 min amrap: 200m farmer carry (35’s/25’s), 30 sit ups, 30 (15e) DB hang clean and jerk (35/25)

Strength & Conditioning 10 min emom: 1 hang snatch + 1 snatch Bench press  70%x3, 80%x3, 90%x3+ MetCon 5 sets for reps: max dips, right into max hspu, rest as needed between sets

Strength & Conditioning 10 min EMOM: 1 hang clean + 1 clean + 5 HSPU MetCon 18 min amrap: 200m run, 16/12 cal row, 12 C2B, 10 DB snatch (50/35)

Strength & Conditioning Back squat  70%x3, 80%x3, 90%x3+ *20 total weighted walking lunges after each set MetCon 10 rounds: 1 SDLHP (185/125) ,5T2B, 10 wall balls

Strength & Conditioning DL 70%x3, 80%x3, 90%x3+ *20 band pull aparts after each set MetCon For time: 21-15-9 FS (135/95), KBS (70/53) *50 DU after each set

Strength & Conditioning 10 min emom: 2 hang snatch Bench press 65%x5, 75%x5, 85%x5+ MetCon 6x400m run, rest 2 minutes between runs

Strength & Conditioning 10 min EMOM: 3 hang cleans + 5 T2B 3x3 clean pulls @105% MetCon 12 min amrap: 8 SDLHP (135/95), 25 sit ups

Strength & Conditioning  Back squat 65%x5, 75%x5, 85%x5+ *10 hamstring curls after each set MetCon 25 min amrap: 30 cal row, 15 thrusters (75/55), 15 pull ups, 15 wall balls

Strength & Conditioning DL 65%x5, 75%x5, 85%x5+ *10 bent over DB rows after each set MetCon 4 rounds: 30 KBS (53/35), 75 DU, 200m

Strength & Conditioning 10 min EMOM: 3 push press (building) MetCon For time: 50 BJ (24/20), 25 HSPU, 40 BJ, 20 HSPU, 30 BJ, 15 HSPU, 20 BJ, 10 HSPU, 10 BJ, 5 HSPU