Daily WOD

3 x 7 minute stations A) Groups of 3 - 10m Farmer Carry B) AMRAP 15 Cal Row/Bike (10 Cal Ski) 10 Lateral Burpees C) EMOM 4 Snatch Pulls ...

"Yeti" For time: 25 Pull-Ups 10 Muscle-Ups* 2400m Run 10 Muscle-Ups 25 Pull-Ups *M-U sub options (per 10): - reduce reps - transitions - 25 Pushups - 20 SDHP - 3 Rope Climbs (shin protection) ...

(A+B) or C A) Deadlift 10-9-8-7-6-5-4-3-2-1 B) 3 rnft: 8m DB OH Walking Lunge (LH) 12 RKBS 8m DB OH Walking Lunge (RH) 12 Ring Dips C) "McGhee" AMRAP in 30 minutes; 5 DL (125/90kg) 13 Pushups 9 Box Jumps (24/20") ...

S1 12 minutes to build to max load of the complex: 2 Cleans 1 Push Jerk 2 Front Squats 1 Split Jerk S2 E2M for 12 mins: 8 Hang Power Cleans 8 Toes-to-Bar M1 "Karen" For time: 150 Wall Ball (9/6kg) - 12 minute cap M2 AMRAP in 12 mins: 4 DB Power Cleans (2 x 20/15kg) 8 Alt S2OH (2 x 20/15kg) 16...

7am Weightlifting 6, 7, 8am CrossFit A) 5 minutes to build to starting weight, then: E20S for 5 mins: 1 Power Clean B) "The Chief" AMRAP in 3 mins: 3 Power Cleans (62.5/45kg) 6 Pushups 9 Squats - 5 rounds - 1 minute rest between rounds BBF A) EMOM x 10 30 sec Row for Cals B) sub 3 Strict Pull-Ups for Power Cleans ...

A) "White" 5 rounds for time: 3 Rope Climbs (wear shin protection) 10 Toes-to-Bar 21 OH Walking Lunges (20/15kg) 400m Run or B) AMRAP in 30 (^45) mins: 800m Run 10 Deadlifts (110/75kg) (^145/100kg) 800m Run 50 Situps ...

A) Cluster 5 RM B) "Daniel" For time: 50 Pull-Ups 400m Run 21 Thrusters (45/30kg) 800m Run 21 Thrusters (45/30kg) 400m Run 50 Pull-Ups ...

(A+B) or C A) 5 x KB Complex 4 x Hang Power Cleans 4 Push Presses 2 Surrenders 4 Front Squats B) 5 rounds, not for time: 15 GHD Situps 10 Ring dips C) FGB style. 5 rounds for total reps Row for Cals Hang Power Cleans (45/30kg) Situps OHS (45/30kg) Double Unders (3=1 rep) - 45 seconds per station - 15...

S1 Power Snatch 6 x 5 S2 Superset x 6 10 DB Bench Press 5 Wtd Pull-Ups M1 "Diane" 21-15-9 reps for time: Deadlifts (102.5/70kg) HSPU - 12 minute cap M2 AMRAP in 12 minutes: 20 Alt. KB G2OH (24/16kg) 10 Burpee Box Jumps (24/20") 2 Rope Climbs (bring long socks) ...

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