Daily Workout

WOD 8 rounds of each movement Tabata(alternating) -Power clean, 115/75 -Push Press, 115/75 rest one minute Tabata(alernating) -wall balls 20/14 -v-ups with med ball 20/14

WOD 10 rounds for time of: 5 C2B Pull-ups 10 HR Push-ups 15 Jumping Air Squats

Strength 1 rep max deadlift WOD 7 Min AMRAP 10 Back Squats 155/105 7 Strict HSPU

WOD For time. 100 DUs 5 C&J 205/135 75 DUs 5 C&J 185/125 50 DUs 5 C&Js 165/115

WOD 20 min AMRAP 7 Thrusters 75/55 7 Pull Ups 7 Burpees  

WOD For time: 40 Snatches (95/65) 40 OH Walking Lunges (95/65) Run 800m 40 Snatches 40 OH Walking Lunges

WOD Row 1000m 20 Box Jumps (24”/20”) 20 Pull-ups Row 800m 18 Box Jumps (24”/20”) 18 Pull-ups Row 600m 16 Box Jumps (24”/20”) 16 Pull-ups Row 400m 14 Box Jumps (24”/20”) 14 Pull-ups Row 200m 12 Box Jumps (24”/20”) 12 Pull-ups

Strength Find 1 rep max Front Squat WOD   10 min AMRAP 6 Push Press, 135/95 lbs 20 Front Rack Walking Lunge, 135/95 lbs

WOD For time: 100 Double Unders 15 Snatch (power or full) 75/45 75 Double Unders 15 Snatch 115/65 50 Double Unders 15 Snatch 135/95 25 Double Unders

WOD 15-12-9 Reps: Front Squat (135#/95#) HSPU Rest 3 mins 15-12-9 Reps: Power Clean (155#/105#) Burpees Rest 3 mins 15-12-9 Reps: Deadlift (185#/125#) Wallballs (20#/14#)

WOD Nancy 5 rounds 400-meter run 15 OHS (95/65)

WOD EMOM 20 Min Odd: Row Calories 20/15 Even: 15 Burpees