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    Daily WOD

    For time:   21-18-15-12-9   DB Thrusters (2 x 20/15kg) Lateral Burpees over the DB   + 400/325m Row at the end of each round   - 30 minute time cap ...

    08 June, 2023 /

    Weightlifting A) Snatch B) Deadlift   or   Conditioning   A) 7 x 1 minute each 1. Calories 2. Dual DB Hang Snatches 3. Dual DB Lunges 4. Rest   B) AMRAP in 5 minutes:   3 Devils Presses   10 V-Ups ...

    07 June, 2023 /

    A) Strict CTB Pull-Up   E1½ M x 8   Sets 1 – 4 6 reps   Sets 5 – 8 4 reps   B) For time:   30 Power Cleans (85/57.5kg) 300 Double Unders 30 Bar Muscle-Ups   - partition as desired - 15 minute time cap [vc_gallery type="image_grid" images="31010"...

    06 June, 2023 /

    A) Bench Press   E1½ M x 10   Sets 1 – 2 9 @ 50%   Sets 3 – 4 7 @ 60%   Sets 5 – 6 5 @ 70%   Sets 7 – 10 3 @ 80%   B) E3M x 5   3 Front Squats @ 50 - 60% (of Back Sq 1RM) 5 Back...

    05 June, 2023 /

    “J36” + 2   For time:   1-2-3-4-5-6-5-4-3-2-1   Power Snatches Strict Pull-Ups Thrusters Box Jumps (30/24”) SDHP Lateral Burpees   + 2 Wall Walks (cash out)   Level – M / F 1 – 25/15kg 2 – 40/25kg 3 – 50/35kg (Rx’d) 4 – 62.5/45kg [vc_gallery type="image_grid" images="31006" img_size="full" column_number="2"...

    03 June, 2023 /

    Partner WOD   A) AMRAP in 20 minutes:   60 Calories (M/F 54, F/F 48) 50 Toes-to-Bar 40 HSPU 30 OHS (62.5/45kg)   B) AMRAP in 8 minutes:   P1 8 Shuttle Runs   P2 24 Wall Balls (9/6kg)   - swap after each partner has completed their allocated work [vc_row css_animation="" row_type="row" use_row_as_full_screen_section="no" type="full_width" angled_section="no"...

    02 June, 2023 /

    A) E5M x 6   15 Bar-facing Burpees 12 Power Cleans* (62.5/45kg) (^75/50kg) 9 STOH (62.5/45kg)   * first 6 reps must be unbroken   B) E2M x 5   5 Bench Presses (~ 70 - 75%) ...

    01 June, 2023 /

    Weightlifting A) Snatch B) Deadlift   or   Conditioning   A) AMRAP in 20 minutes:   400/350m Row 100m Farmer Carry 20 Box Jumps (24/20”)   B) Alt EMOM x 10 1. 17/14 Calories   2. 12 DB Push Presses ...

    31 May, 2023 /

    “Murph”   For time:   1600m Run   100 Pull-Ups 200 Pushups 300 Squats   1600m Run   - 10/5kg vest   Scaling #1 partitioned reps #2 half Murph #3 Time Cap (eg. 30 mins) ...

    30 May, 2023 /

    A) E1½ M x 10   Sets 1 – 2 3 Strict Presses   Sets 3 – 5 1 Strict Press   Sets 6 – 7 3 Push Presses   Sets 8 – 10 1 Push Press     B) Back Squat   1RM (20 minutes)   Warm up sets 1 x 5 @ 50% 1 x 3 @ 60% 1...

    29 May, 2023 /
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