Category: Daily WOD

STRENGTH ON A 15:00 RUNNING CLOCK… Build to a Heavy 3-Rep Power Snatch *Start with Light weight at start of 15:00 build to Heavy. Reps do not need to be TNG. (Score is Load) WORKOUT "ISABEL" FOR TIME 30 Power Snatch (135/95)|(95/65)

WORKOUT EMOM x 30 MINUTES MIN 1 – :50 Max Cal Bike MIN 2 – :50 Max Hand Release Push-Ups MIN 3 – :50 Max Slam Ball Russian Twists (Athlete Choice) MIN 4 – :50 Max Slam Balls MIN 5 – Rest (Score is Reps)

Skill EVERY 2:00 FOR 5 SETS… 2-4 Reps of Gymnastic Complex* 100m Jog *1 Rep = 1 Strict Pull-Up + 2 Gymnastic Kip Swing + 1 Pull-Up or Chest to Bar Pull-Up (No Measure) Workout  AMRAP x 5 MINUTES 12 Pull-Ups 12 Box Jumps (20) 100m Run -Rest 1:00- AMRAP x 5 MINUTES 9 C2B…

STRENGTH ON A 15:00 RUNNING CLOCK… Build to a Heavy Complex 1 Clean Deadlift + 1 Power Clean & Jerk* *Build past workout weight. Reset position after Clean DL, does not need to be connected (Score is Load)   WORKOUT "THE CALI BEAR" EVERY :30 FOR 20 MINUTES 1 Power Clean & Jerk (225/155)|(155/105) *Beginners…

WORKOUT FOR TIME 100 DB Front Squats (50/35)|(35/20) *Every minute including at 0:00, perform 5 Burpees (Score is Time) FINISHER 4 SETS FOR QUALITY 8/8 Single DB Around the Worlds 10 Slow Alt. Side Lunges 12 Slow Single DB Curls

WORKOUT "FRAN" FOR TIME 21-15-9 Thrusters (95/65)|(65/45) Pull Ups  (Score is Time) POST-WORKOUT STRENGTH 5×3 Thruster* *Use the Same Moderate-Heavy Load Across

SKILL 4 SETS ON A 12:00 RUNNING CLOCK 5-7 Strict Knees to Chest :30 L-Hang or Tuck-Hang on Bar (No Measure) WORKOUT AMRAP x 15 MINUTES 10 Alt. DB Hang Split Snatch (50/35)|(35/20)* 15 T2B /Knees to Elbow 20 Wall Balls *Arms alternate each rep, athlete can choose which leg to split. (Score is Time)

STRENGTH EMOM x 12 MINUTES Min 1 – :45 HS Wall Hold or :45 Shoulder Taps Min 2 – 8-10 Sumo Stance Barbell Good Mornings Min 3 – :45 Hollow Hold (No Measure) WORKOUT "DIANE" FOR TIME 21-15-9 Deadlifts (225/155)|(185/135) Handstand Push-Ups *Last Seen 1/17/2020

WORKOUT FOR TIME 150 Double Unders 50/40 Cal Row 30 Push Jerks (155/105)|(115/75) 30 Hang Power Cleans 30 Bar Muscle Up or Burpee C2B Pull-Ups 150 Double Unders 50/40 Cal Row (Score is Time)

SKILL 5 SETS ON A 15:00 CLOCK… 3-5 Strict Hanging Knee Raise to L-Kick + 3-5 Kip Swings + Knees-Up + 3-5 Kipping Toes to Bar (No Measure) WORKOUT AMRAP x 8 MINUTES 20 Slam Ball Lunges (20/10) 20 Slam Balls 10 Toes to Bar -Rest 2:00- AMRAP x 4 MINUTES 10 Slam Ball Lunges…