Category: Daily WOD

STRENGTH ON A 15:00 RUNNING CLOCK… Build to a Moderate-Heavy Complex 1 Snatch Deadlift + 1 Hang Power Snatch + 1 Power Snatch (Score is Weight) WORKOUT AMRAP x 10 MINUTES 6 Power Snatch (135/95)|(95/65) 6 Bar Muscle-Ups (Score is Rounds + Reps)

SKILL 3 SETS FOR QUALITY 5 Tempo Overhead Squat (3131) (45/35)|(35/15) 10 Alt. Cossack Squat (No Measure) WORKOUT 4 SETS FOR QUALITY 10/10 Bulgarian Split Squats (53/35)|(35/26) 1:00 Crossbody Hold (:30 each side)* 10 DBL KB Tempo Front Squats (30X1) 1:00 DBL KB Front Rack Hold -Rest 1:00 b/t Sets-

WORKOUT EMOM x 24 MINUTES Min 1 – 250/200m Row Min 2 – :50 Ring Dip or Bench Dip Min 3 – :50 Burpee Box Climb Over (30/24)* *Both feet need to come to the top of the box before getting to the opposite side (No Measure)

WORKOUT FOR TIME* 21-18-15-12 Hang Clean and Jerks (115/75)|(75/55) Pull-Ups *100m Run After Each Full Set.

WORKOUT FOR TIME 10-8-6 Deadlifts (315/205)|(225/155) 10-20-30 Burpee to Target* *Ideally 6" Above Standing Reach

HERO WORKOUT* “9/11” FOR TIME 2001m Run* 11 Box Jumps (30/24)|(24/20) 11 Thrusters (155/105)|(115/75) 11 Chest-to-Bar Pull-Ups 11 Power Cleans 11 Handstand Push-Ups 11 Hang Power Clean 11 Toes to Bar 11 Deadlifts 11 Push Jerks 2001m Row

STRENGTH ON A 15:00 RUNNING CLOCK… Build to 2RM Strict Press (Score is Weight) WORKOUT FOR TIME 50-30-10 Push Press (115/75)|(75/55) Box Jumps (20) (Score is Time)

STRENGTH ON A 20:00 RUNNING CLOCK… Build to 2RM Deadlift (Score is Weight) WORKOUT AMRAP x 6 MINUTES 6 DBL KB Farmers Lunge (53/35)|(35/26) 12 DBL KB Russian Swing 18 Sit-Ups -Rest 1:30- AMRAP x 6 MINUTES 6 DBL KB Farmers Lunge 12 DBL KB Russian Swing 18 Sit-Ups (Score is Rounds + Reps)

STRENGTH STRICT PRESS 1×6 @ 70% of 2RM (Light-Moderate) 1×4 @ 75% 1×2 @ 80% *Deload Week Prior to Retest of 2RM Next Week — Move Well! (Score is Weight) WORKOUT AMRAP x 12 MINUTES 5 DB Waist to Overhead (50/35)|(35/20) 10 DB Push Press 40 Double Unders (Score is Rounds + Reps)

WORKOUT 4 SETS* 35/25 Cal Bike 12 Burpees -Rest 3:00 b/t Sets- *Suggested 3:00 Cap Each Set (Score is Slowest Time) FINISHER 4 SETS FOR QUALITY 12/12 Single Arm DB Supported Bent Over Row (AHAP) 10/10 Single Arm DB Glute Bridge Floor Press -Rest 1:00 b/t Sets- (No Measure)