WORKOUT OF THE DAY "WOD"

Strength & Conditioning 8x1 paused front squat + 2 front squats 12 min emom: odd: :30 handstand hold (against wall) even: 3 weighted pull ups MetCon 7 min amrap: 10 C2B, 10 step overs (30’s/20’s)

Strength & Conditioning 3 rounds Not for time: 50 Bench press (135/95) *each round is a max set of bench press reps, whatever you do not get in the set you make the difference up in push ups MetCon For time: 300 DU

Strength & Conditioning 18 min emom: 1st: 3 cleans (building), 2nd: :20 superman and :20 hollow hold, 3rd: 10-15 dips MetCon For time: 15 devils presses (35’s/ 25’s), 25 t2b, 200m run, 50 WB (20/14 to 10/9), 200m run, 50 WB, 200m run, 25 t2b, 15 devils presses

Strength & Conditioning Every 2 min for 14 minutes: 3 backsquats (75%) 3x15 straight leg DL MetCon 5 rounds: 400m run, 20 DL (135/95)

Strength & Conditioning 18 min EMOM: 1st: 3 snatches (building), 2nd: :20 chin over bar hang, 3rd: 15-20 hand release push ups MetCon For time: 100 DB hang squat clean thrusters (30’s/20’s) *emom 4 burpees starting at 0:00

Strength & Conditioning Spend 15 minutes to find a heavy 3 RM DL           MetCon 4 rounds: 12 DB clean and jerks (50’s/35’s), 10 dips

Strength & Conditioning 10 min emom: 3 backsquats (70%) 3x10 hamstring curls MetCon 25 min amrap: 800m run, 50 DU, 10 Thrusters (115/85)

Strength & Conditioning 6x 1 Hi hang snatch + hang snatch + snatch 4x :20 L hang, rest as needed MetCon 5x 500m row, 2 min rest between

Strength & Conditioning 8x1 front squat (building) 12 min emom: odd: :30 handstand hold (against wall) even: :20 hollow hold and :20 arch hold MetCon 10 min amrap: 10 pull ups, 1 DL (255/185), 10 pull ups, 2 DL, 10 pull ups, 3 DL….

Strength & Conditioning 10x1 Clean 30 turkish get ups (not for time) MetCon For time: 1 up to 10 Box jump overs (24/20), T2B

Strength & Conditioning Back squat find a 20RM back squat MetCon 25 min amrap: 800m run, 200m farmer carry, 5 wall walks

Strength & Conditioning 10x1 snatch 12 min emom odd: 10 C2B, even: :45 sec plank MetCon 7 min amrap: 1k row, devils presses in remaining time (35’s/20’s)

Strength & Conditioning 5x3 paused front squat (building) 12 min emom: odd: 6-10 HSPU, even: :20 L-hang MetCon 5 min amrap: 50 DU, 16 weighted box step overs (35’s/20’s), max wall balls in remaining time Rest 2 min Repeat amrap

Strength & Conditioning 9-6-3 DL (rest :90 between sets, same weight across)              MetCon Hero wod “THE veterans wod” 11 min amrap: 11 power cleans (135/95), 11 BFB, 19 DL (135/95), 18 pull ups

Strength & Conditioning Backsquat 4x10 @ 40-50lb over the 20RM from last week MetCon 6 min amrap: 50 WB (20/14 to 10/9’), 30 DL (185/125), max dips 4 min rest 6 min amrap: 50 WB (20/14 to 10/9’), 30 DL (185/125), max pull ups with remaining time

Strength & Conditioning 10x1 pause snatch (at knee) 12 min emom odd: 10 C2B, even: :45 sec plank MetCon For time: 30 power snatches (135/95), run 1 mile

Strength & Conditioning 12-9-6 DL (rest 2 minutes between sets, same weight across) MetCon 30 min amrap: 500m row, 25 thrusters (45/35), 20 KBS (53/35), 15 BJO (24/20)

Strength & Conditioning 10 min emom: 3 strict press (building) 3x8e DB bent over rows MetCon 7 rounds: 400m run, 12 T2B

Strength & Conditioning 10x1 pause Clean (at knee) 4x8e db staggered stance straight leg DL(one leg in front of the other) MetCon 16min amrap: 60 DU, 12 burpees over bar (lateral), 5 FS (185/125)

Strength & Conditioning 6x 2 pause snatch (at knee) 12 min emom odd: 10 T2B, even: 8-12 HSPU MetCon For time: 100 DU, 50 Pull ups, 100 DU