Daily WOD

03/05/2014

Main – WOD

Warm-up

Warm-up (No Measure)

10 Step ups
20 Singles
10 Push ups

Weightlifting

Floor Press (5-3-2-1-1-1)

Metcon

Metcon (AMRAP – Rounds and Reps)

9 min AMRAP
3, 6, 9, 12, 15…
Power Cleans 135/95
Pull ups

WOD 020214

Strength – OLY
Split Jerk from Rack
3-3-3-3-3
(Focus on speed and technique!)
WOD
HSPU (Games Standard)
1 to 10
Power Snatch 115/75
10 to 1
For Time

WOD 020114

Skill
Gymnastics
EMOM 10min
Even: 5 MU or 5 MU Transitions+Ring Dip
Odd: 10 Pistols or 10 WT’D Sit-ups
WOD
5 Rounds of
:90sec AMRAP / :90sec Recovery
Rounds 1, 3, and 5
50 Double Unders
KB Swing 53/35
And
Rounds 2, 4
20 SDLHP 45/25
10 Burpee
Alternate between the 2 workouts