Daily WOD

A) Clean and Jerk 5 @ 50% 4 @ 60% 3 @ 70% 2 @ 80% 6 x 1   or   B) For time: 18-16-14-12-10-8-6-4-2 OH Lunges (1 x 20/15kg) Calories Box Jumps (24/20”)   We say farewell to this dynamic duo at the end of the week. All the best to Kara and...

A) 0 – 10:00 12 rft: 5 Thrusters (2 x 20/15kg) 5 C2B Pull-Ups   B) 10:00 – 15:00 EMOM 10 KB Swings (24/16kg)   C) 15:00 – 25:00 12 rft: 5 Burpees 5 Hang Power Cleans (60/40kg) [vc_gallery type="image_grid" images="23148" img_size="full" column_number="2" grayscale="no"...

A) E2M x 6 50 Double Unders 10 HSPU 10 Toes-to-Bar   B) Overhead Squat 8-8-6-6-4-4-4-4 - 12 minutes ...

A) AMRAP in 10 mins: 10 Deadlifts (100/70kg) 10 Dips 20 Box Jumpovers (24/20”) 20 Situps   B) AMRAP in 10 minutes: 10 Calories 10 Pushups 20 Squats 20 Bicycles (L+R=1) ...

A) Cluster 1 RM   B) "Daniel" For time: 50 Pull-Ups 400m Run 21 Thrusters (45/30kg) 800m Run 21 Thrusters 400m Run 50 Pull-Ups ...

A) AMRAP in 12 minutes: 15/12 Calories 15 Box Jumps (24/20”) 10 Pushups 10 Toes-to-Bar 5 Burpees 5 V-Ups   B) Deadlift 5-5-3-3-2-2-2-2 - 12 minutes ...

A) Snatch 5 @ 50% 4 @ 60% 3 @ 70% 2 @ 80% 6 x 1   or   B) 4 rft: 500m 40 Double Unders 30 Second Plank (^feet on the wall) 20 Hang Power Snatches (35/25kg) 10 OHS (35/25kg) [vc_gallery type="image_grid" images="23108" img_size="full" column_number="2" grayscale="no"...

A) E2M x 6 10 KB Gorilla Cleans 10 KB Push Presses 10 KB Front Rack Lunges   B) Front Squat 5-5-3-3-2-2-2-2 - 12 minutes ...

A) E90S x 5 5 Power Cleans   B) With a 15 minute time cap:   50/40 Cal Row   Then AMRAP   15 Hang Power Cleans (35/25kg) 5 Toes-to-Bar 15 Pull-Ups 5 Toes-to-Bar 15 Box Jumps (24/20”) 5 Toes-to-Bar ...

A) Partner WOD 
AMRAP in 12 minutes:   40 Double Unders 20 Alt DB Snatches (20/15kg)   - change after each full round   B) AMRAP in 12 minutes:   12 Situps 9 Calories 6 Thrusters (45/30kg) ...

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