Daily WOD

A) AMRAP in 10 minutes:   7 – 5 – 3 Deadlifts @ 102.5kg HSPU   B) REMOM x 15   Minute: Work 1: 20 V-Ups 2: 16 Alt DB Hang Clean and Jerk 3: 8 Bar Muscle-Ups ...

A) E2M x 8   Sets 1 – 2 5 Strict Presses @0:00 3 Strict Presses @0:40   Sets 3 – 4 3 Strict Presses @0:00 1 Strict Press @0:40   Sets 5 – 8 7 Push Presses @0:00 3 Push Presses @0:40   B) Back Squat   E3M x 5 1 @ 85% 1 @ 95%   *Extra 3 x...

A) AMRAP in 20 minutes:   40 KB Swings (24/16kg) 30 Pushups 20 Front Rack Lunges (45/30kg) 10 Ring Muscle-Ups   B) 3 rounds for quality:   16 Gorilla Rows 32 Banded Pull-Aparts ...

A) 1. For time: 800m Run   Then 50-40-30-20-10 Double Unders 5-4-3-2-1 Wall Walks   400m Run   2. AMRAP Power Cleans (85/57.5kg) until 15:00   B) 1. For time: 1000/850m Row   Then 50-40-30-20-10 Double Unders 10-8-6-4-2 Strict C2B Pulll-Ups   500/425m Row   2. AMRAP STOH until 15:00 (85/57.5kg) [vc_gallery type="image_grid" images="30826" img_size="full" column_number="2" grayscale="no"...

6 x AMRAP in 4 minutes:   A) Intervals 1, 3 and 5 8 KB SDHP (32/24kg) 8 Toes-to-Bar 8 Box Jumpovers (24/20”)   B) Intervals 2, 4 and 6 8 KB Goblet Squats (32/24kg) 8 V-Ups 8 Broad Jumps (1m)       Rest 1 Minute between each interval [vc_row css_animation="" row_type="row" use_row_as_full_screen_section="no"...

Weightlifting   or   Conditioning   A) Rotating EMOM x 18   Minute – Work 1 - 15/12 Calories 2 - 10 Dual DB Hang Snatches 3 - 10 Dual DB Lunges   Rest 3 minutes   B) AMRAP in 14 minutes: 12 DB Box Stepups 12 No Pushup Renegade Rows 12 Burpees [vc_row css_animation="" row_type="row" use_row_as_full_screen_section="no" type="full_width" angled_section="no"...

A) E2M x 6 6 Deadlifts @ ~75% 10 Strict HSPU   B) 5 Rounds for time:   200m Run 3 Rounds of “Cindy”*   - 20 minute time cap   * 1 round of “Cindy” is: 5 Pull-Ups 10 Pushups 15 Air Squats [vc_gallery type="image_grid" images="30819" img_size="full" column_number="2"...

A) EMOM x 15 Sets 1 – 3 5 Push Presses   Sets 4 – 6 4 Push Presses   Sets 7 – 9 3 Push Presses   Sets 10 – 15 2 Push Presses   B) Back Squat   E3M x 5 1 @ 75% 1 @ 85% 1 @ 90 - 95%   *Extra 3 x 10 Second Back...

A) 5 rounds for time:   80 Double Unders 20 Lateral Burpees 5 Squat Clean and Jerks (85/57.5kg)   B) 3 rounds for quality:   20 Hollow Rocks 20 Band Pull-Aparts ...

PARTNER WOD   For time:   1600m Run (8 x 200m intervals)   5 x 20 Alt DB Snatches (20/15kg) 20 Box Jumpovers (24/20”)   5x 20 HSPU 20 Goblet Lunges (20/15kg)   Row - M/M 4 x 250/250m - M/F 4 x 250/200m - F/F 4 x 200/200m [vc_row css_animation="" row_type="row" use_row_as_full_screen_section="no" type="full_width" angled_section="no" text_align="left"...

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