Daily Workout

Strength Front squat – 5 sets of 3 reps; work to 80% WOD 15 min AMRAP 30 Jumping Lunges 30 Kettlebell Swings (53/35) 30 Push-Ups

Strength Strict Press 5 sets of 3 reps: work up to 80% of 1 rep max WOD 4 rounds for time of: :30 (accumulated) Hanging L-Sit Hold 15 Jerk Grip OHS 95/65 15 Strict Chest-to-Ring Pull-ups (in good hollow position) 15 Push Press 95/65

Strength Front Rack Box Step ups 5 sets of 3 reps(each leg) WOD 10 min AMRAP 12 Box Jump Overs, 24/20″ 12 Bar Facing Burpees 12 Front Squats, 135/95

Workout 15.2 For as long as possible: From 0:00-3:00 2 rounds of: 10 overhead squats (95 / 65 lb.) 10 chest-to-bar pull-ups From 3:00-6:00 2 rounds of: 12 overhead squats (95 / 65 lb.) 12 chest-to-bar pull-ups From 6:00-9:00 2 rounds of: 14 overhead squats (95 / 65...

Open Gym 4pm-6pm

Strength Back Squat 7 sets of 3 reps; work to a heavy 3 rep WOD 12 min AMRAP 50 Wall balls 20/14 50 Double-unders 5 Muscle-ups

Strength Paused Clean First Pull 5 sets of 3 reps(3 sec pause at the knee) WOD 10 Min EMOM 1 Power Clean @60% of max clean 1 Hang Squat Clean 1 Front Squat

Strength Overhead Squat 3 sets of 10 reps 65-70% WOD 15 Min Cap: 100 Burpees 200 Double Unders 100 KB swings 53/35

WOD The Open has begun. Workout 15.1 9-minute AMRAP: 15 toes-to-bars 10 deadlifts 5 snatches (M 115 lb. / F 75 lb.) Workout 15.1a 1-rep-max clean and jerk 6-minute time cap

Strength L-Sit Holds 30 secs, 20 secs, 10 secs, 10 secs, 20 secs, 30 secs. Rest the remainder of each minute. WOD 3 rounds for time of: 5 Power Snatches 155/105 10 T2B 15 Box Jump 24/20

DMC Measurements Dont to forget to sign up and get the analysis of your body composition. link below. https://docs.google.com/spreadsheets/d/1s-aYk4FU-hdkCBzQVVHVfCWMhGbXYRFJnp3eDcgrLgc/edit?usp=sharing

WOD "Isabel" For time 30 Snatches 135/95 or "Grace" For time 30 Clean & Jerk 135/95