Daily WOD

Partner or solo   “Hursty”   15 rft:   100m Run 7 Front Squats (60/40kg) 100m Run 7 Burpee Pull-Ups (12” target) ...

A) Alt EMOM x 10 1. 3 Muscle Snatches + 3 Snatch Balances 2. 3 Power Snatches + 3 Snatch Push Presses   B) E2M x 5 1 Muscle Snatch + 1 OHS + 1 Power Snatch + 1 Snatch   C) E2M x 5 1 Snatch + 1...

A) Squat Clean   5-5-5-3-3-3-1-1-1-1   - first six sets are touch’n’go   then either   B ) Push Jerk   3-3-3-3   or   C) 4 rft: 8 Devils Presses (2 x 20/15kg DB) 12 Hang Power Cleans 16 Plank Jacks ...

A) 0:00 – 10:00 AMRAP 5 Pull-Ups (^strict) 10 Wall Balls (9/6kg) 30 Double Unders   B ) 15:00 – 25:00 AMRAP 5 SDHP (45/30kg) (^60/45kg) 10 Calories 30 Double Unders ...

A) E90S x 5 3 Deadlifts @ 80%     B ) Incrementing AMRAP in 12 minutes:   1-2-3-4-5-1-2-3… Strict Press @ 70%   2-4-6-8-10-2-4-6… Toes-to-Bar   3-6-9-12-15-3-6-9… Box Jumps (24/20”)   i.e. 1 Strict Press, 2 Toes-to-Bar, 3 Box Jumps 2 Strict Presses, 4 Toes-to-Bar, 6 Box Jumps etc..   Happy Monday! [vc_row css_animation="" row_type="row" use_row_as_full_screen_section="no" type="full_width" angled_section="no" text_align="left"...

A) Power Clean   - 10 minutes to build to a heavy single   B ) "The Chief"   5 x AMRAP in 3 minutes:   3 Power Cleans (62.5/45kg) 6 Pushups 9 Squats   - rest one minute between rounds   We've been doing lots of work recently on cleans and pushups. "The...

A) Superset E2M x 5   Deadlift 5 x 75%   Strict Press 5 x 65%   B ) For time:   300 Double Unders 60 Toes-to-Bar   - partition as required - 12 minute time cap ...

A) 
Snatch   1. E2M x 5 3 x 1 Muscle Snatch + 1 Snatch Balance   2. EMOM x 10 2 Snatches (minutes 11 - 15) 1 Snatch (minutes 16 - 20)   3. E2M x 5 1 Power Snatch + 1 Snatch   4. EMOM x 5 2 Snatch Pulls...

A) 3 rft: 400m Run 21 Pull-Ups 15 Box Jumps (24/20”) 9 DB Thrusters (2 x 20/15kg)   B ) DB Bench Press 5 x 10 ...

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