Daily Workout

WOD 6 Rounds Hang Power Clean – 5 Reps Front Squat – 7 Reps Push Jerk – 3 Reps 135/95 then… 300 m Row sprint 7 sets (1 min rest between sets)

Strength Paused Clean First Pull (3 count pause at knee) @ 110% of max 4 sets of 3 reps WOD 8-minute AMRAP: 3 handstand push-ups 1 cleans 185/125 3 handstand push-ups 2 cleans 3 handstand push-ups 3 cleans 3 handstand push-ups 4 cleans 3 handstand push-ups 5 cleans 3...

WOD Runaway "Cindy" 20 min AMRAP 5 Pull-ups 10 Push-ups 15 Air Squats 400m Run

Strength Jerk 7 sets of 3 reps: work up to heavy weight WOD "Bradley" 10 rounds for time of: Sprint 100 meters 10 Pull-ups Sprint 100 meters 10 Burpees Rest 30 seconds

Strength Bent Over Rows 5 sets of 5 reps; work to a heavy 5 rep WOD 12 min AMRAP 5 Front Squats 155/105 10 Pushups 15 Deadlifts 155/105

WOD 12 min EMOM Power Snatch + 2 Overhead Squat @ 75% 1 min rest, then… 1 mile run

Strength Box Squats 7 sets of 3 reps WOD 5 Rounds 12 KB Swings 53/35 12 Knees 2 Elbows 12 Box Jumps 24/20

WOD 12 min EMOM 4 Pistols 5 Burpees then… Isa-Grace 15 Snatch (any kind) 135/95 15 Clean and Jerk 135/95

Strength One legged Deadlifts 5 sets of 8 reps: work to a heavy weight WOD For time: Run 800 Meters 30 Pull-Ups 30 Front Squats (165/110 lbs – take weight from the floor) 30 Pull-Ups Run 800 Meters

Strength Thruster Find 3 rep max WOD "Death by Clusters" Min1 : 1 Cluster 115/75 Min 2 : 2 Clusters Min 3 : 3 Clusters …

Strength Strict Toes to Bar 5 sets of 5 reps WOD 3 Rounds 12 KB Swings 70/53 12 Burpees rest 1 min 3 Rounds 10 Ring Dips 10 KB Cleans 70/53

Strength Clean Second Pull 5 sets of 3 reps: Find a 3 rep max WOD For time 10 Power Cleans 135/95 2 Bar MUs 8 Power Cleans 155/105 4 Bar MUs 6 Power Cleans 185/135 6 Bar MUs 4 Power Cleans 205/145 8 Bar MUs 2 Power Cleans 225/155 10 Bar MUs