WORKOUT OF THE DAY "WOD"

Strength & COnditioning 18 min EMOM: 1st: 1 snatches (building), 2nd: :20 L-hang, 3rd: 15-20 straight arm lat pull downs 8x1 Bench press (building) MetCon 10 min amrap: 20 pistols, 20 SA DB C/J (50/35)

Strength & Conditioning 18 min emom: 1st: 3 squat cleans (building), 2nd: 15 weighted sit ups 3rd: 3 chin up negatives MetCon For time: 30 snatches (115/85), 60 HSPU

Strength & Conditioning Every 2 min for 14 minutes: 4 front squats (80%) 4x10 Weighted box step ups MetCon 15 min amrap: 200m run, 50 DU, 200m row

Strength & Conditioning 18 min EMOM: 1st: 3 snatches (building), 2nd: :40 plank hold, 3rd: 15-20 straight arm lat pull downs 7x3 bench press MetCon 8min amrap: 45 DU, 12 burpees

Strength & Conditioning 7x3 Sumo DL (building) 12 min emom: odd: :20 support hold even: :20 max effort push ups MetCon For time: 1 up to 10 DL (185/135), T2B

Strength & Conditioning 8x1 OHS (building) MetCon 21-15-9 pull ups, lungesters (75/55)

Strength & Conditioning Every 2 min for 14 minutes: 1 backsquats (90%) 4x10 straight leg DL MetCon 15 min amrap: 15 pull ups, 10 front rack lunges (95/75), 5 Hang squat cleans (95/75)

Strength & Conditioning 18 min EMOM: 1st: 1 snatches (building), 2nd: 8-10 dips, 3rd: 15-20 straight arm lat pull downs 6x4 bench press MetCon 8min amrap: 45 DU, 8 SH2OH (135/95)

Strength & Conditioning 6x4 Sumo DL (building) 12 min emom: odd: 2 wall walks  even: 2 weighted pull ups MetCon For time: 21-15-9 DB cleans (50’s/35’s), burpees over DBs, T2B

Strength & Conditioning 5x2 OHS (building) MetCon 5x800m run, rest 2 minutes between

Strength & Conditioning 18 min emom: 1st: 1  squat cleans (building), 2nd: :20 superman rocks and :20 hollow rocks, 3rd: :30 chin over bar hang MetCon 4 rounds: 400m run, 20 DB snatches, 30 wall balls (20/14 to 10/9)

Strength & Conditioning  18 min EMOM: 1st: 2 snatches (building), 2nd: :20 support hold, 3rd: 15-20 straight arm lat pull downs 5x5 bench press MetCon 8min amrap: 10 pistols, 12 KBS (70/53)

Strength & Conditioning 5x2 paused front squat + 1 front squats 12 min emom: odd: :16 shoulder taps (against wall) even: 3 weighted Dips MetCon 12 min amrap: 15 OHS (95/65), 15 lateral burpees

MetCon 5 rounds: 4 min amrap: 500m run, 1 round “cindy”, as many squat snatches (135/95) possible in remaining time. Rest 2 minutes

Strength & Conditioning 18 min emom: 1st: 2  squat cleans (building), 2nd: :20 superman rocks and :20 hollow rocks, 3rd: 10-15 body ups MetCon 20min amrap: 20 wall balls (20/14 to 10/9), 20 sumo DLHP (75/55), 20 box jumps (24/20), 20 push press (75/55), 20 cal row

Strength & Conditioning Every 2 min for 14 minutes: 2 backsquats (85%) 4x10 weighted step ups MetCon 15 min amrap: 30 DU, 15 PC (115/80), 30 DU, 15 T2B