Daily Gym WOD

A.)

3 and 3’s – 6 sets of 3 behind the neck push press followed by 3 overhead squats ascending in weight

B.)

12 min AMRAP

Rep Scheme 3,6,9,12,15…

Thrusters (95/65)

Bar over Burpees

C.)

5 Rounds

30 sec gymnastics Crunches

30 sec rest

A.)

5 Rounds 4 min AMRAP

10 Pull Ups

15 Push Ups

AMRAP Max cal Row in remaining time

rest 2 min B/w Rounds

score is Total Cals Rowed!

B.)

3 Rounds

20 V Ups

20 Mountain Climbers each leg

A.)

Deadlift- 6 sets of 5 reps ascending in weight

B.)

20 Min EMOM

Even min- 30 sec Max Devils Press (50/30)

Odd min- 100 meter Run

score is lowest Round of Devils press

C.)

5 Rounds

30 sec Russian Twist

30 sec rest

A.)

Push Jerk- 6 sets of 5 reps ascending in weight

B.)

5 Rounds for Time

10 DB STOH (50/30)

10 TTB

30 Double Unders or 90 Singles

A.)

10 min EMOM

3 Front Squats AHAP From the Floor

B.)

For Time

21-15-9

Hang Power Cleans (95/65RX)(115/75RX+)

Front Squat (95/65)(115/75RX+)

Cal Row

C.)

3 Rounds

20 V Ups

15 TTB

A.)

10 min EMOM

2 Power Snatch + 1 OHS AHAP

B.)

For Time

500 meter Run Buy in then

3 Rounds

15 Overhead Squats (95/65)

15 Pull Ups

500 meter Run Cash Out

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