Daily WOD

Tuesday, 29/08/17

3/2/1 Rope Climbs or 5/4/3 Muscle-Ups or 8 SDHP   8 Burpee Box Jumps (24/20")   8 KB Swings or 12/9 Cal Row/Bike   4 Deadlifts   Rest ...

Monday, 28/08/17

A) Open 13.4 AMRAP in 7 minutes: 3,3 / 6,6 / 9,9 etc G2OH (62.5/45kg) Toes-to-Bar   B) AMRAP in 15 minutes: 80 Double Unders 400m Run 2 Rope Climbs 10 HSPU ...

Sunday, 27/08/17 – Rest day.

Saturday, 26/08/17

7am Weightlifting 6, 7, 8am CrossFit A) "Klepto" 4 rft: 27 Box Jumps (24/20") 20 Burpees 11 Cleans (65/45kg) - Click here to compare to 11/06/15 or B) "T.U.P" 15-12-9-6-3 reps for time: Power Cleans (62.5/45kg) Pull-Ups Front Squats (62.5/45kg) Pull-Ups (sub Box Jumps or Burpees to reduce Pull-Up volume) - Click here to compare to 05/04/16 ...

Friday, 25/08/17

A) AMRAP in 10 minutes: 6 Hollow Rocks 8 DB Power Cleans (2 x 20/15kg) 10m DB Lunge Walk (2 x 20/15kg) 12 Grasshoppers (L+R = 2) B) AMRAP in 10 minutes: 6 V-Ups 8 Pushups 10 Wall Ball (9/6kg) 12 Cal Row https://www.youtube.com/watch?v=NewivK4Tk4c...

Thursday, 24/08/17

A) 15 minutes to find 1RM of the complex Power Clean Hang Clean Cluster Jerk B) Back Squat 8-6-6-4-4-4 ...

Wednesday, 23/08/17

For time: 3 x 15 Toes-to-Bar 12 HSPU 9 Deadlifts (100/70kg) 3 x 15 Pull-Ups 12 Ring Dips 9 Deadlifts (100/70kg)   ...

Tuesday, 22/08/17

A) Push Press 4 x 5 x 80% B) 3 rft: 20 Situps 20 RKBS (24/16kg) 40 Double Unders ...

Monday, 21/08/17

For time: 10-9-8-7-6-5-4-3-2-1* * OHS (40/30kg) (^55/40kg) * SDHP 1000m Run 500m Row 25 Burpees over the platform   ...

Sunday, 20/08/17 – Rest day.