Daily WOD

A) E45S x 10 
2 Power Cleans   B ) “Hammer”   5rft: 5 Power Cleans (62.5/45kg) 10 Front Squats 5 Jerks 20 Pull-Ups   - 90 second rest ...

For time:   10 x 10 Calories 5 Burpee Box Jumps (24/20”)   straight into   10 x 10 KB Swings (24/16kg) 5 Strict HSPU (sub Pike Press, DB or KB Strict Press) ...

A) 1. E3M x 4 4 Snatches 3 Snatches 2 Snatches   2. E2M x 5 Snatch Pull + Snatch High Pull + Hang Power Snatch + OHS   3. E2M x 5 Snatch Pull + Snatch   4. EMOM x 5 2 Deficit Snatch Deadlifts   B ) 10/5, 9/5, 8/5….1/5   OHS / DB...

E3M x 12 rounds 2 minutes work, 1 minute rest each round   Rounds 1, 4, 7, 10 AMRAP 40 Double Unders 4 TGUs (20/12kg)   Rounds 2, 5, 8, 11 AMRAP 12/10 Calories 8 Toes-to-Bar   Rounds 3, 6, 9, 12 AMRAP 12 Alt DB Snatches (20/15kg) 8 Burpees over the dumbbell   - pick...

A) Deadlift   1, 3, or 5 RM   or   10 x 5 Abwheel Rollouts 10 Russian Twists   B ) AMRAP in 20 minutes:   200m Run 10 Deadlifts (60/40kg) 10 Situps 10 C2B Pull-Ups ...

A) “Fight Gone Bad”   - 5 stations - 1 minute per station - 1 minute rest between rounds   3 rounds for total reps:   Wall Ball (9/6kg) SDHP (35/25kg) Box Jumps (20”) Push Press (35/25kg) Row (Calories)   B ) Accessory   3 x 10 Good Mornings 10 Dips [vc_gallery...

“Rezk”   For time:   800m Run 21 Thrusters (45/30kg) 21 Pushups 21 Box Jumps (24/20”)   600m Run 15 Thrusters (45/30kg) 15 Pushups 15 Box Jumps (24/20”)   400m Run 9 Thrusters (45/30kg) 9 Pushups 9 Box Jumps (24/20”)   200m Run ...

A) E2M x 5   2 Deadlifts @ 92.5%     B ) REMOM x 5 rounds   1 Strict Press @ 85 - 90% + 10 Box Stepovers (24/20”)   1 Strict Press + 20 Situps   1 Strict Press + 10 Second Squat Hold [vc_row css_animation="" row_type="row" use_row_as_full_screen_section="no" type="full_width" angled_section="no"...

A) On a 35 minute clock:   1. EMOM x 10 Minutes 1 - 5: 3 Muscle-Snatches + 3 Snatch Balances Minutes 6 - 10: 2 Muscle-Snatches + 2 Snatch Balances   2. EMOM x 10 1 Power Snatch + Snatch   3. E2M x 5 1 Snatch...

AMRAP   A) 0:00 – 12:00 12 SDHP (35/25kg) 12 Wall Balls (9/6kg) 12 Toes-to-Bar    B ) 17:00 – 29:00 12 Calories 12 Alt DB Snatches (1 x 20/15kg) 12 Weighted Stepups (20/15kg) ...

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