Category: Daily WOD

Hypertrophy: Tabata: DB  Close Grip Bench 50/35 WOD: 10 Strict Pullups 10 Man Makers 50/35

5 minute amrap 20/15 cal Row 15 Hand stand push ups Rest 3 minutes   5 min amrap 35 Double unders 10 Hang squat cleans 95/65 Rest 3 minutes   6 minutes to find max squat clean 

Hypertrophy  A. DB bent over row 4×10 B. Ring Dips 3×5 hold 5 secs at ext.   WOD: 21min EMOM Bike 12/10 DB snatch 10 70/50 15 Hollow Rocks

Strength: 14min E:90 1 Power Clean+ 1 Push Jerk  Wod:  5rds of Cindy 50 WBs 5rds of Cindy 

W/ a barbell 45/35 100 curls  100 strict presses  Everytime you break 5 Laps around gym  

Teams of 2 200ft Walking OVHD lunge 53/35 30 T2B 100 Double Unders 300Ft Walking Lunge 40T2B 150 DUs 400Ft Walking Lunge 50 T2B 200 DUs

:5 rds  In a 4min window  500m row  10 DLs 255/185 As many HSPU Rest 2 mins 

21 min Emom 4 bar muscle ups  12/10 cal bike 10 DB hang clean and jerks 70/50 

Strength: 14min E:90 1 Snatch +1Hang Snatch Wod: 21-15-9 Ovhd Squats 95/65 Burpee box overs 24/20

3 rds 500m row  35WBs 20/14 25 Cal Bike  4 rope climbs