Daily Workout

Noon is cancelled for today. Our apologies.

WOD "Grace" 30 Clean+Jerks for time 135/95 or "Isabel" 30 Snatches for time 135/95

Strength Snatch complex:  Hang power snatch +hang squat snatch + Full squat snatch WOD 10 min AMRAP up ladder of 5-10-15-20-25-30 Wall Balls 20/14 – as high as possible. 5 Hang Power Clean 165/115; between every set of wall balls.

WOD "Mary" 20min AMRAP 5 HSPUs 10 Pistols 15 Pull-ups or "Cindy" 20min AMRAP 5 Pull-ups 10 Push-ups 15 Squats

WOD 3rounds 50 KB Swings 53/35 21 HSPUs 12 Power Snatches 115/85#

Strength Back Squat: 1x5 @ 65%, 1x5@70, 1x5@75%, 1x3@80%, 1x3@85% WOD 3 rounds for total time of: 50 Double Unders 20 Burpee Box Jumps, 24/20 in 20 Pistols (Alternating Legs)

WOD "Elizabeth" 21-15-9 Cleans 135/95 Dips

Strength Work up to heavy set: Clean+Front Squat+2 Jerks WOD 10 Min EMOM 8 Hang Power Cleans 95/65 8 Push Press

Strength High Hang Clean 1 x 3; work @ 60% , 1 x 3 @65%, 1 x 3 70% WOD 10 Rounds for Time 1 Power Clean 225/155 Run 200m 5 C2B Pull Ups

WOD For Time 30 Burpee Box Jumps, 24/20 400m Run 15 Power Snatches, 115/75 800m Run 15 Power Snatches, 115/75 400m Run 30 Burpee Box Jumps, 24/20

Strength Push Press: 5×3 WOD 3 Rounds 50 dbl unders 10 Power Jerks 135/95 20 Med ball sit-ups 20/14

WOD 3 Rounds 25 Wall Balls 20/14 20 KB Swings 70/53 15 Hand release push-ups Rest 2 Min