Category: Daily WOD

Strength: Deadlift 7×3 @65% Wod: 21-15-9 Hang Cleans 115/75 HSPU

Strength: on own  Push press 5×5 WOD: Teams of 2 50 C+J 115/75 50 Butpees over Bar 50 c2B 40 C+j 135/95 40 40 30 C+J 155/115 30 30

5 rounds In a 3 minute window sprint 200 m In remaining time amrap backsquat 135/95 rest 2 minutes (Backsquat must be from the ground) score is number of backsquats  

21min EMOM  Bike 12/10 5 Bar Muscle ups  15 DB bench press 50/35

10 Emom Hypertropy: A. DB bench press 4×12 B. DB bent over rows 4×12   For time with a running clock 800 m run Must rest 2 minutes from when you finish 800 m run 2 minute rest 800 m run Score = total time

20 minutes to find heavy jerk    3 rounds 3 minute amrap 30 Double unders 20 DB snatches Rest 2 minutes -you choose DB weight,  increase weight every round

16 minute amrap 12 front squats 185/125 9 burpees box overs 3 rope climbs

12 min every .90 seconds 3 deadlifts @60%   10-1 C2B After each set 200 m run (ending with a 200 m run)

4rds In a 3 min window  15 T2B  As many burpees to 6” target  Rest 2 mins 

Korwod 4rds 12 GHDs 1min plank 12 Rollouts Wod: 3rds 25 Cal Row 25 Strict press 75/55