Daily WOD

3 SETS
FOR TIME:
50 WALL BALLS (20/14)
50 KETTLEBELL SWINGS (53/35)
*NEW SET EVERY 10 MINUTES*
YOUR REST IS THE TIME LEFT FOR EACH 10 MIN ROUND

EVERY 3 MINUTES  (10 rds)
15/12 CAL ASSUALT BIKE
5         STONE CLEANS  (150/100)

I’M THINKING OF OPENING NORMAL CLASS TIMES.
I’M WONDERING IF EVERYONE WILL COME BACK AND TRAIN AGAIN ?
OR ARE WE WAITING FOR SOMETHING ELSE ?

BENCH PRESS
10 REPS – 3 REPS – 10 REPS – 3 REPS – 10 REPS – 3 REPS
@50% – 80%
REST 90 SECONDS BETWEEN SETS

8 sets
300/250m Row
-Rest 1 minute between sets –

SPRINT EACH ROW

For Time
30 Power Snatches (135/95)
*Every min starting with 0:00 perform 5 Bar Facing Burpees*

5 MIN REST

FOR TIME
40 POWER CLEANS (135/95)
EVERY MIN STARTING WITH 0:00 PERFORM 5 BAR FACING BURPEES

DEADLIFT
7 X 3
3 REPS EVERY 60 SECONDS
WEIGHT % GOAL=70%

10 MIN AMRAP
3 POWER CLEANS (185/125)
6 STRICT HANDSTAND PUSH UPS
9 TOES TO BAR

FRONT SQUAT
5 X 5

5 REPS EVERY 90 SECONDS
KEEP THE WEIGHT THE SAME FOR ALL 5 SETS

WORKOUT:

FOR TIME:
50 WALL BALL (20/14)
25 BURPEE PULL UPS
50 WALL BALL (20/14)

*15 MIN TIME CAP*

RUN A MILE

10 ROUNDS
10 DEADLIFTS
7 POWER CLEANS
5 FRONT SQUAT

RUN A MILE

SAME WEIGHT FOR ALL BARBELL MOVEMENTS.
I KNOW YOU CAN DO MORE WEIGHT ON THE DEADLIFTS, THAT’S WHY THERE’S MORE REPS.
USE WHATEVER WEIGHT YOU CAN DO FOR ALL THREE MOVEMENTS

10 X 3 MIN ROUNDS
AS FAST AS YOU CAN, COMPLETE
20 CALORIES ON THE ROWER
10 PULL UPS
1 CLEAN AND JERK WITH 225/165

REPEAT EVERY 3 MINUTES FOR A TOTAL OF 10 ROUNDS

6 ROUNDS, EVERY 75 SECONDS
1 POWER SNATCH
1 HANG POWER SNATCH
1 HANG SQUAT SNATCH

3 ROUNDS
20 REPS EACH EXERCISE

1. WALL BALL 20/14
2. SUMO DEADLIFT HIGH PULL 75/55
3. BOX JUMP @24/40
4. PUSH PRESS 75/55
5. ROW FOR CALORIES

DEADLIFT
5 X 5
5 REPS EVERY 90 SECONDS
INCREASE THE WEIGHT ON THE WARM UPS
THEN KEEP THE WEIGHT THE SAME FOR ALL 5 SETS

EVERY 4 MINUTES COMPLETE:
ROW 250/200 METERS AS FAST AS POSSIBLE
GO RIGHT INTO:
25 WALL BALLS SHOTS @20/14
10 TOES TO BAR

FOR A TOTAL OF 7 ROUNDS
YOUR REST IS WHATEVER TIME IS LEFT IN THE 4 MINUTE BLOCK OF TIME
GO AS FAST AS YOU CAN THROUGH EACH ROUND, DON’T TAKE THE FULL 4 MINUTES TO COMPLETE THE ROUND.
TRY FOR A 3 MINUTE ROUND EACH TIME AND 1 MIN REST