WORKOUT OF THE DAY "WOD"

Strength & Conditioning 15-12-9 DL (rest 2 minutes between sets, same weight across) MetCon For time: 800m run, 9 Thrusters (155/105), 600m run, 12 Thrusters (135/95), 400m run, 15 thrusters (115/75), 200m run, 18 thrusters (95/65)

Happy Halloween! Strength & Conditioning 10 min emom: 1 push press (building) 3x8 DB bench press MetCon 5x500m row, rest 2 min between

Strength & Conditioning 6x2 pause Clean (at knee) 4x8e BB straight leg DL MetCon 5 rounds: 10 BBJO (24/20), 15 Sumo DLHP (95/65), 20 sit ups

Strength & Conditioning Backsquat 3x12 @ 30-40lb over the 20RM from last week MetCon 25 min amrap: 200m run, 20 KBs (53/35), 100m SA Farmer carry (53/35)

Strength & Conditioning 18-15-12 DL (rest 2 minutes between sets, same weight across) MetCon For time: 800m run, 50 BJO (24/20), 800m run, 50 BJO, 800m run

Strength & Conditioning 10 min emom: 2 push press (building) Not for time 30 Turkish get ups MetCon For time: 2K row

Strength & Conditioning 5x1 pause Clean (at knee) + clean (building) 4x8e SL DL MetCon 5 rounds: 40 DU, 3 FS (225/155)

Strength & Conditioning Backsquat 2x15 @ 20lb over the 20RM from last week MetCon 20 min amrap: 50 sit ups, 25 KBs (53/35), 50 WB (20/14 to 10/9)

Strength & Conditioning 5x 1 pause snatch (at knee) + snatch (building) 12 min emom odd: 10 C2B, even: 5-10 HSPU MetCon For time: 30 DB step overs (30’s/20’s), 40 burpee over DB, 30 DB step overs

Strength & Conditioning 10 min emom: 3 push press (building) MetCon For time: run 1 mile, rest 5 min, run 1 mile

Strength & Conditioning 10x1 Clean (building) MetCon 5 rounds: 300m run, max reps BW bench press

Strength & Conditioning 15 minutes to find a 20 RM backsquat MetCon 20 min amrap: 2 devils presses, 2 box step ups, 4/4, 6/6….

Strength & Conditioning 10x1 snatch (building) 12 min emom odd: 10 T2B, even: 20 jumping lunges MetCon For time: 100 DU, 50 pull ups

Strength & Conditioning 21-15-9 DL (rest 2 minutes between sets, same weight across) MetCon For time: 10-8-6-4-2 push jerks (155/105), 200m run after each set of push jerks

Strength & Conditioning 6x 2 clean (not touch and go) 2 rounds not for time: 30 weighted sit ups, 30 hip extensions MetCOn 3 rounds: 20 burpees, 15 dips, 10 OHS (135/95)

Strength & Conditioning 10x1 backsquat build to a 1RM 10 min emom: odd: :30 HS hold, even: Max L-hang MetCon 6min amrap: 10 push ups, 6 KB snatches (53/35)

Strength & Conditioning 6x 2 snatch (not touch and go) MetCon 30 min amrap: 500m row, 200m SA farmer carry (50/35), 200m SA OH carry (50/35)

Strength & Conditioning 10x1 DL build to a 1RM MetCon For time: 150 DU, 60 WB (20/14 to 10/9), 30 C2B, 150 DU

Strength & Conditioning 10x1 front squat build to a 1RM MetCon 5 rounds: 400m run, 15 push press (155/105)

Strength & Conditioning  6x 2 snatch (pause above the knee) MetCon 20 min amrap: 15 front squats (115/85), 200m run

Strength & Conditioning 15-20 minutes to find an 3RM DL (aim for 20-30lbs heavier than your 5RM) MetCon 10 rounds: 1 DB snatch, 2 DB OHS, 3 DB push press (50/35), 40 DU *switch arms every rounds

Strength & Conditioning 8x2 BS @100% of 4 weeks ago 8RM 5x8 hamstring curls MetCon 8 min amrap: 1 HSPU, 1 pull up, 2 hspu, 2 pull up, 3/3, 4/4….

Strength & Conditioning 8x2 front squat @100% of 4 weeks ago 8RM MetCon 5 rounds: 20 KBS (53/35), 15 BBJO (24/20)

Strength & Conditioning 6x 2 paused clean (pause above the knee) MetCon 7x 250m row / rest 2 minutes between rows