WORKOUT OF THE DAY "WOD"

Strength & Conditioning  15 minutes to work up to a 3 rep thruster 3x10 hamstring curls MetCon 8 rounds: 100m farmer carry (50’s/35’s), 25 DB squats

Strength & Conditioning 6x 1 snatch grip DL + 2 snatches MetCon 4 rounds: 100 DU, 20 T2B, 50m bear crawl, 500m row

Strength & Conditioning 12 min emom odd: 8 dips even: 5 strict pull ups 4 rounds not for time: 20 v-ups, :20 l-hang, 20 supermans, 30 Russian twists MetCon 3 rounds: 25 C2B, 400m run, 16 DB SA OHS (50/35)(switch at 8)

Strength & Conditioning 20 min work up to a 8 rep front squat MetCon 12 min amrap: 5 DL (315/215), 200m run

Strength & Conditioning 6x 2 cleans + 2 jerks *5-10 HSPU after each set MetCon 10 min amrap: 8 thrusters (95/65), 8 BBJO (24/20) *1 Mile Run or Row after time has ended

Strength & Conditioning  15-20 minutes to find a max bench MetCon 7 rounds: 200m run, 5 thrusters (155/105), 10 HSPU

Strength & Conditioning 6x 2 hang power snatches 3 rounds not for time :20 L-hang, 20 v-ups, 1 min plank, 20 shoulder taps MetCon 15 minute amrap: 5 BBJO (24/20), 10 T2B, 15 wall balls (20/14 to 10/9)

Strength & Conditioning 15-20 minutes to find a max back squat   MetCon For time: 1 mile run, 50 pull ups, 800m run, 50 pull ups

Strength & Conditioning 6x 2 hang power cleans MetCon For time: 100 KBS (53/35), 100 DU, 75 KBS, 75 DU, 50 KBS, 50 DU, 25 KBS, 25 DU

Strength & Conditioning 15-20  minutes to find a max DL MetCon Push up ladder: death by push ups lunge ladder: death by lunges (go up by 2’s)

Strength & Conditioning  6x 2 hang squat snatches 4x10 hamstring curls MetCon 15 min amrap: 20 body ups, 15 bbjo (24/20)

Strength & Conditioning  6x 2 hang squat cleans MetCon 25 min amrap: 15 shoulder to OH (135/95), 15 T2B, 200m run

Strength & Conditioning 3x10 goblet lateral squats    Back squat 5@75% 3@85% 1+@95% MetCon For time: 10 down to 1 strict pull ups, dips *25 DU at the end of each set

Strength & Conditioning DL 5@75% 3@85% 1+@95% 100 band pull aparts 3x100’ SA farmer carry (each) MetCon For time: 1000m row

Strength & Conditioning Bench  5@75% 3@85% 1+@95% *10 weighted push ups after each set 3 rounds not for time: 10 hollow rocks + 10 arch rocks + 10 v-up + :10 hollow hold MetCon 10 min amrap: 20 DB Hang C/J (50/35, 10 each), 10 HSPU

Strength & Conditioning 5x10 ring rows / dips MetCon 35 minute amrap: 400m run, 25 BJO (24/20), 15 cal row, 5 squat snatches (185/125)

Strength & Conditioning  3 rounds not for time: 6 single leg broad jumps (2 foot land), 3e pistol negatives on a box, 8e single leg DL       Back squat 3@70% 3@80% 3+@90% MetCon 16 min amrap: 75 DU, 5 power cleans (185/125), 3 wall walks

Strength & Conditioning DL 3@70% 3@80% 3+@90% *20 russian KBS after each set (heavy)   MetCon For time: 21-15-9 TTB, thrusters (95/65), front squats (95/65)

Strength & Conditioning Bench  3@70% 3@80% 3+@90% *10 weighted push ups after each set MetCon For time: 1 mile run, 10 DB snatches (50/35), 800m run, 20 DB snatches, 400m run, 30 DB snatches, 200m run, 40 DB snatches

Strength & Conditioning 6x5 Overhead squat 6x8 Bicep curls / tricep extensions MetCon Amrap 12 - 10 HSPU, 12 C2B, 14 DB squats (50’s/35’s)

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@65% 5@75% 5+@85% MetCon For time: 800m run, 50 thrusters (95/65), 800m run

Strength & Conditioning Bench  5@65% 5@75% 5+@85% DB seated OH press 5x5 (building) MetCon 8 rounds: 10 KBS (70/53), 1 squat clean (225/155)