Category: Daily WOD

Strength:  20 minutes to find Push Jerk 1 rep max (NOT split jerk)   Wod:  3 rounds for time of 10 push jerks 185/125 Run 400m

21 min Emom  12/10 Bike cals 2 Rope Climbs As Many Muscle ups

Strength: Bench press  7×3@80   Wod: 3rds 20 DB Hang Clean and jerks 50/35 Alt  20 Box step ups w/DB

10 rounds for time of: 8 ground-to-overheads, 95/65lbs  10 bar-facing burpees Time cap: 15 minutes

Teams of 2 20 min Amrap  Run 400m together  50 pistols 50 KB Hang snatch 50/35

Strength: 12min Emom  1 Clean + 1 Hang Clean+ 1 Jerk  Wod: 3rds  20 cal bike  20 burpee pull-ups

21min Emom 35 DUs 12/10 cal row  7 back squats 225/155

Strength  Bench press 6×5  Wod: 21-15-9 HSPU Dumbbell snatch 50/35

Strength  12 min Emom 1 Snatch + 1 Hang snatch  Wod: 21-15-9 Ovhd squats 95/65 Box overs Pushups 

Teams of 2 1000m Row  partner hold plank  50 synchro burpees  50 Synchro front squats 135/95 1000m Row partner holds plank