Daily WOD

A) EMOM for 8 mins: 4 Strict Presses - off the deck B) AMRAP in 15 minutes: 5 Burpees over the platform 20 LH DB Power Snatches (20/15kg) 15 Toes-to-Bar 5 Burpees over the platform 20 RH DB Power Snatches 15 Toes-to-Bar 200m Run   ...

6am through to 9am, then again at 4pm. Open 17.5 10 rounds for time: 9 Thrusters (43/29kg) 35 Double Unders - 40 minute time cap. https://www.youtube.com/watch?v=VU9I0t8zPpA...

A) Front Rack Lunges (off the deck) 10 - 10 - 10 B) 10 rounds for time: 15 Deadlifts (60/40kg) 15 Pushups ...

A) Every 30 seconds for 5 minutes 2 Clusters B) 1600m Row C) 1600m Run - the row and run can be all out efforts for time, or back off the intensity if your body needs it. ...

For time: 20 - 18 - 16 - 14 - 12 - 10 - 8 - 6 - 4 - 2 Box Jumps (24/20") KB Swings (24/16kg) Situps + 10 (^30) Double Unders at the end of each round ...

A) AMRAP in 2 minutes: Dumbbell Burpee Power Cleans B) Rotating EMOM for 20 minutes: 10 SDHP 10 Dumbbell Thrusters 10 Pull-Ups 200m Run ...

A) Back Squat 8 - 8 - 8 - 5 - 5 - 5 B) AMRAP in 10 minutes: 14 Push Presses (45/30kg) 10 Hang Power Cleans (45/30kg) 6 Lateral Burpees 30 Double Unders ...

From 6am until 9am we will be running waves every 20 minutes of the Open workout. All non-registered members are welcome to come along and do the workout alongside registered athletes. Weightlifting with Paige will be on at 7am. Open 17.4 AMRAP in 13 minutes: 55 Deadlifts (102/70kg) 55 Wall...

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