Daily WOD

A) AMRAP in 12 minutes: 15/12 Calories 15 Box Jumps (24/20”) 10 Pushups 10 Toes-to-Bar 5 Burpees 5 V-Ups   B) Deadlift 5-5-3-3-2-2-2-2 - 12 minutes ...

A) Snatch 5 @ 50% 4 @ 60% 3 @ 70% 2 @ 80% 6 x 1   or   B) 4 rft: 500m 40 Double Unders 30 Second Plank (^feet on the wall) 20 Hang Power Snatches (35/25kg) 10 OHS (35/25kg) [vc_gallery type="image_grid" images="23108" img_size="full" column_number="2" grayscale="no"...

A) E2M x 6 10 KB Gorilla Cleans 10 KB Push Presses 10 KB Front Rack Lunges   B) Front Squat 5-5-3-3-2-2-2-2 - 12 minutes ...

A) E90S x 5 5 Power Cleans   B) With a 15 minute time cap:   50/40 Cal Row   Then AMRAP   15 Hang Power Cleans (35/25kg) 5 Toes-to-Bar 15 Pull-Ups 5 Toes-to-Bar 15 Box Jumps (24/20”) 5 Toes-to-Bar ...

A) Partner WOD 
AMRAP in 12 minutes:   40 Double Unders 20 Alt DB Snatches (20/15kg)   - change after each full round   B) AMRAP in 12 minutes:   12 Situps 9 Calories 6 Thrusters (45/30kg) ...

A) 0 - 8:00 EM x 8 1 Squat Clean   B) 10:00 - 30:00 AMRAP 9 Bar Muscle-Ups 18 Lateral Jumps 3 Hang Power Cleans 3 Front Squats 3 Hang Power Cleans 18 Alternating V-ups ...

A) "Kevin" 4 rft: 10 KB Swings (24/16kg) 10 Pushups 10 Burpees 100m Run   12 minute time cap   B) E2M x 6 5 OHS 12/9 Calories ...

A) Clean and Jerk 5 @ 50% 4 @ 60% 3 @ 70% 2 @ 80% 6 x 1   or   B) 4rft: 60 Double Unders 50 Flutter Kicks 400m Run 30 Alt Opposite Heel Taps (holding Pushup position) 20 Wall Balls (9/6kg) 10 Pull-Ups [vc_gallery type="image_grid" images="23066"...

E90S x 5 rounds   A) 5 – 10 Deadlifts   Or   5 – 10 Strict Ring Dips   B) Farmer Carry As far as possible in 45 seconds   C) AMRAP in 7.30 5 Devils Presses (2 x 15/10kg) 5 Box Stepups (1 x 15/10kg) 15 Situps [vc_row css_animation="" row_type="row" use_row_as_full_screen_section="no" type="full_width" angled_section="no" text_align="left"...

E90S x 5 rounds   A) 10 DB Bench Presses   B) AMRAP Calories in 45 seconds   C) 5 – 10 Burpee Box Jumps   Or   10 - 20 Alt Strict KB Presses   D) 10 Toes-to-Bar (+10 Lunges) ...

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