Daily WOD

Wednesday, 29/03/17

A) EMOM for 8 minutes: 4 Front Squats B) For time: 800m Run 60 Double Unders 40 KB Swings (24/16kg) ...

Tuesday, 28/03/17

A) EMOM for 8 minutes: 4 Deadlifts B) Alternating EMOM for 16 minutes: 4 Power Cleans 2 Rope Climbs (shin protection) or 4 Muscle-Ups or 15/12 Cal Row ...

Monday, 27/03/17

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   ...

Sunday, 26/03/17 – Rest Day

Saturday, 25/03/17

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...

Friday, 24/03/17

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

Thursday, 23/03/17

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. ...

Wednesday, 22/03/17

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 ...

Tuesday, 21/03/17

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 ...

Monday, 20/03/17

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 ...