Daily WOD

WOD: 4 x 4:30 Rounds For Max Reps: 800m Run In remaining time complete as many double unders as possible – Rest 1:30 between Rounds FINISHER: 4 Sets: :30 Hollow hold 30 MB Russian Twist (9/6) HIIT & RUN same

WOD: 1000m Run 50 Sit-ups 25 Deadlifts (85/60) 3 Rounds For Time (30 min time cap) Rest 2:00 between rounds HIIT & RUN 1000m Run 50 Sit-ups 50 KB Swings (22.5/15) 3 Rounds For Time (30 min time cap) Rest 2:00 between rounds

STRENGTH: 12 mins to build to a mod-heavy 1 Snatch Pull + 1 Hang Power Snatch WOD: 15/11 Calorie Bike 12 Power Snatches (42.5/30) 9 Burpees 3 rounds for time HIIT & RUN 15/11 cal bike 12 alt DB Snatch/arm 9 Burpees rest :30 18 min AMRAP  

STRENGTH: Build to a HEAVY Single Power Clean WOD: 5 Power Cleans (90/65) 10 Toes-to-Bar 10 min AMRAP HIIT & RUN – 3 x 8min AMRAP a)10 DB Hang Clean 8 Burpees 6 Situps rest 2min b)10 DB Push Press 8 Burpees 6 Knee Tucks rest 2min b)10 Hang clean and jerk 8 Burpees 6…

WOD: 800m Run 40 Wall Balls (9/6) 400m Weighted Run (9/6) 20 Wall Balls 400m Weighted Run 20 Wall Balls 800m Run 40 Wall Balls for time FINISHER: 10 mins to practice anything Handstand – HS holds, kickups, HS pushups, HS walking HAPPY BIRTHDAY TORI!!!!

STRENGTH: 9 Sets to build to a MAX Deadlift 3-2-2-2-1-1-1-1-1 reps FINISHER: Teams of 3 – 8 min Max cals Assault Bike Swap every 15/10 cals HIIT & RUN: Every 8 mins x 3 sets Run 800m 15 DB Split Snatch (Left) 20 Kickbacks 15 DB Split Snatch (Right) rest remaining time

SKILLS: 10 min EMOM Min 1: TGU/arm Min 2: :30 Double or triple under practice WOD: 50 Double Unders 15m Single-Arm Overhead Walking Lunges (22.5/15) 5 rounds for time HIIT & RUN: 25 min EMOM 1: 20 alt DB Snatch 2: 50 Double Unders or DB Hops/75 singles 3: 20 DB OH Lunge 4: :30…

STRENGTH: Build to a HEAVY DOUBLE Back Squat (above wod weight) WOD: 21 Back Squats (bodyweight) 7 Rope Climbs 15 Back Squats 5 Rope Climbs 9 Back Squats 3 Rope Climbs for time HIIT & RUN Run 200m 10 Ring Rows 10 Goblet Squats 8 min AMRAP -Rest 2:00- 4 min AMRAP Max KB Swings…

STRENGTH: 12 mins to build to a heavy clean deadlift + hang power clean WOD: 2 Power Snatches (70/50) 4 Power Cleans 60 Double Unders 12 min AMRAP HIIT & RUN: E3mins x 6 sets complete 15/12 Cal bike 20 Alt DB Snatch 30 DB Taps Max DB hops/Double Unders rest :30

WOD: 25 Toes-to-Bar 50 Burpees 75 Wall Balls (9/6) 15 min AMRAP FINISHER: Accumulate 50 Weighted Leg or Knee Raises (9/6) HIIT & RUN 25 Situps 50 Burpees 75 Wall Balls (9/6) 1000m Run for time FINISHER: Accumulate 50 Weighted Leg or Knee Raises (9/6)