Daily Workout

Strength 4XME Ring dips WOD 3 rounds of: 1:00 ME HSPU 1:00 ME Double-Unders 1:00 ME TTB 1:00 Rest

WOD For time: 3 Rope Climbs 15′ 15 Pullups 25 Wall Balls 20/14# 3 Rope Climbs 15′ 25 Wall Balls 20/14# 15 Pullups 3 Rope Climbs 15′ ****Bring/wear long & thick socks or pants or both*****

Strength Find 3 rep max Power Snatch. Touch and go WOD 12 min EMOM Odd: 7 Deadlifts 155/105 Even: 30 Double unders

WOD For time 10 Power Cleans 155/105# 1 Box Jump 24/20 9 Power Cleans 155/105# 2 Box Jump 24/20 8 Power Cleans 155/105# 3 Box Jump 24/20 7 Power Cleans 155/105# 4 Box Jump 24/20 6 Power Cleans 155/105# 5 Box Jump 24/20 5 Power Cleans 155/105# 6 Box Jump 24/20 4 Power...

WOD 5 Rounds 200m run 30 Dbl Unders 5 OHS 185/125

Strength Snatch first pulls 5x3; work at 110% of max snatch WOD “Amanda” 9-7-5 of: Muscle-Ups Snatches (full) 135/95# For time.

WOD 15 Min AMRAP 5 Thrusters 135/95 5 Box Jumps 24/20

Strength Front Rack Box Step Ups 5x4 135#/95# , 24/20 WOD 10 Min EMOM Even 10 C2B Odd 10 Shoulder to OH 155/105

WOD For Time: 600 M Run Row 30 Calories 20 Burpees 10 KB swings 70/53

WOD 15 min AMRAP: 1 Round of Mary: 5 HSPU 10 Pistols 15 Pull-ups 1 Round of DT: 12 Deadlift (155#/105#) 9 Hang Power Clean (155#/105#) 6 STO (155#/105#)

Strength Back Squat: 1X5@70%, 1X5@80%, 1X3@85%, 1X3@90% WOD “Bergeron Beep Test” Every Minute, On the Minute, for as long as possible, complete: 7 Thrusters, 75/55 7 Pull ups 7 Burpees

WOD 5 rounds 400m Run 12 Overhead Lunge steps, 135/95 *rest 3 minutes between each set.