Daily WOD

A) 3 Power Snatches + 2 Hang Power Snatches + 1 OHS   1-1-1-1-1-1-1-1   B) "Open 11.4" AMRAP in 10 minutes: 60 Bar-facing Burpees 30 OHS (55/40kg) 10 Muscle-Ups ...

E2½ M x 5   A) 10 DB Bench Presses   + optional 20 Bicycles 30 Second Side Plank per side   B) 10 Pendlay Rows   + optional 20 Mountain Climbers 30 Alt Heel Taps (Crunches) ...

AMRAP all the way   0:00 - 4:00 36 Double Unders 6 LH KB Snatches (1 x 16/12kg) 6 KB Front Rack Lunges (16/12kg) 6 RH KB Snatches 6 KB Front Rack Lunges   4:00 - 8:00 12 Situps 8 Pushups   8:00 – 12:00 Continue first AMRAP   12:00 – 16:00 Calories   16:00 - 20:00 Continue...

E2½ M x 5   A) 5 Back Squats   + optional 10 Toes-to-Bar 150m   B) 5 Push Jerks   + optional 10 C2B Pull-Ups 15 Box Jumps (24/20”)   - approach today as a straight up strength day @80% for the lifts or add some conditioning and aim for 60-70% on the...

A) 21-15-9 reps for time:   Calories Deadlifts (115kg/80kg) Medball Cleans (9/6kg) Pushups   - 12 minute time cap   B) Hang Clean   3RM ...

A) Muscle Clean - build to a heavy single   Power Clean - build to a heavy double   B) For time: 30 Pull-Ups 15 Power Cleans (40/25kg) (^60/40kg) 150 Double Unders 20 Toes-to-Bar 10 Power Cleans (50/35kg) (^80/55kg) 100 Double Unders 10 Bar Muscle-Ups 5 Power Cleans (60/45kg) (^100/70kg) 50 Double Unders [vc_row css_animation="" row_type="row"...

A) For time: 70 Wall Balls (9/6kg) 60 Situps 50/40 Calories 40 Box Jumps (24/20”) 30 Wtd Lunges (20/15kg) 20 Burpees 10 Renegade Rows   + 10 Alt DB Snatches (20/15kg) after each movement (i.e. 7 sets) - for this workout one rep of the Renegade Row consists of...

E3M x 10   1 Snatch 10 Dips 1 Snatch 100m Run 1 Snatch   - modification: alternate 1 round of the snatch combo with 1 round of   10 Hollow Rocks 2 TGUs 10 Kick Sits 2 TGUs 10 Glute Bridges [vc_gallery type="image_grid" images="24563" img_size="full"...

A) AMRAP in 25 mins: 10 Pull-Ups 10 Deadlifts @ 40% 10 Pushups (or HSPU) 10 Stepups (20/15kg) 200m Run   
or   B) "Zimmerman" AMRAP in 25 mins: 11 C2B Pull-Ups 2 Deadlifts (142.5/97.5kg) 10 HSPU ...

Choose two from:   A) Bench Press 7-7-5-5-3-3-1-1-1-1   - 15 minutes   B) E90S x 10   12 / 10 Calories 1 Rope Climb (wear shin protection)   C) E90S x 10 5 Burpees 10 SDHP ...

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