WORKOUT OF THE DAY "WOD"

Strength & Conditioning  DL 5@65% 5@75% 5+@85%    MetCon In a 3 minute window 200m run, 10 T2B, max reps squat snatches (135/95) *Go until you have reached 30 squat snatches

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Strength & Conditioning 6x5 Overhead press (building) + 6 HSPU + :15 handstand hold 6x10 Bicep curls MetCon 10 minute amrap: 10 C2B, 10 DB hang C/J (50/35)(r), 15 pull ups, 10 DB hang C/J (L)

Strength & Conditioning 10x1 weighted pull ups (building, find a max) 100 straight arm lat pull down MetCon For time: 150 Wall balls (20/14 to 10/9) *every minute 5 burpees ** excluding 0:00

Strength & Conditioning DL 5@40% 5@50% 5@50%     Bench  5@40% 5@50% 5@50% MetCon For time: 10 down to 1 snatches (75/55), T2B

MetCon 40 min amrap: 100m SA farmer carry (70/50), 25 push ups, 100m SA farmer carr (70/50), 2  squat cleans (225/155)

Strength & Conditioning 6x5 Overhead press 6x20 hollow rocks and arch rocks MetCon For time: 30 thrusters (95/65), 20 Bar facing burpees, 20 Thrusters, 30 BFB

Strength & Conditioning 8x2 weighted pull ups (building) 100 band pull aparts MetCon 20 min amrap: 15/12 cal row, 30 wall balls (20/14), 15 DL (135/95)

Strength & Conditioning  3 rounds not for time: 6 single leg broad jumps (2 foot land), 6 kang squats , 8e single leg DL       Back squat 5@40% 5@50% 5@50% 3x10 hamstring curls MetCon 8 min amrap: 8 single arm DB thrusters (50/35 *switch arms every round), 50 DU

Strength & Conditioning DL 75%x5, 85%x3, 95%x1+ MetCon 15 min amrap: 10 DB hang squat cleans (50’s/35’s), 15 T2B

Strength & Conditioning 3x5 OHS 3x2 Snatch balance 5x1 snatch (work up to a heavy, if you are feeling good, go for a max)

Strength & Conditioning 12 min emom: 1st 3 weighted pull ups, 2nd :20 max effort handstand push ups, 3rd :30 hollow hold MetCon 20 min amrap: 40 DU, 1 clean (start at 65%, add 5-10# per round)

Strength & Conditioning 3 rounds not for time: 6 single leg broad jumps (2 foot land), 6 empty bar goodmornings, 8e single leg DL       Back squat 75%x5, 85%x3, 95%x1+ MetCon 8 min amrap: 2,4,6,8…. Thrusters (75/55), bar facing burpees

Strength & Conditioning Bench  75%x5, 85%x3, 95%x1+ MetCon For time: 400m farmer carry (40’s/25’s), 100 push ups, 400m farmer carry, 200 air squats, 400m farmer carry, 100 push ups, 400m farmer carry

Strength & Conditioning 10 min emom:1 squat snatch (building) Bench press 70%x3, 80%x3, 90%x3+ MetCon For time: 300 DU *every minute 10 push ups including 0

Strength & Conditioning  10 min EMOM: 1 squat clean (building) 10 min alt emom: even: 6 T2B (add 2 each minute), odd: :30 Handstand hold MetCon ]3 rounds: 300m row, 15 Thrusters (95/65)

Strength & Conditioning  Back squat 70%x3, 80%x3, 90%x3+ *8 straight leg DL MetCon 12 min amrap: 200m run, 12 Alt db hang snatch (50/35)

Strength & Conditioning  “Glen-ish” for time: 30 C/J (135/95), 1 mile run, 30 C2B, 1 mile run, 100 burpees

Strength & Conditioning DL 70%x3, 80%x3, 90%x3+ *3 weighted pull ups after each set MetCOn 15 minute amrap: 5 HSPU, 10 BJO (24/20), 15 KBS (53/35)

Strength & Conditioning 10 min EMOM: 2 squat cleans (Touch and go, building) 10 min alt emom: MetCon For time: 75 T2B

Strength & Conditioning  Back squat 65%x5, 75%x5, 85%x5+ *8 hamstring curls after each set MetCon 20 minute amrap: 25 KBS (53/35), 25 KB front squat, 5 DU

            HAPPY FOURTH OF JULY!!!!

Strength & Conditioning DL 65%x5, 75%x5, 85%x5+ *3 weighted pull ups after each set MetCon 5 rounds: 400m run, 12 BJO (24/20), 24 wall balls (20 to 10, 14 to 9)

Strength & Conditioning 10 min emom: 2 squat snatch (touch and go, building) Bench press 65%x5, 75%x5, 85%x5+ MetCon 4 rounds: 500m row, 15 pull ups, M.E. push ups, rest as needed between sets *score is push ups

HAPPY BIRTHDAY July 1st                                                                   July 16th Craig Love                                                             John Annello James Rogers                                                         Cindy Kosinski July 4th                                                                   July 17th  Reyna B...