Daily WOD

6:00, 7:00 and 8:00am A) 3 rounds for time: 1000m Run 20 Chest-to-Bar Pull-Ups 25 Box Jump + Squat (24/20") or B) "Angie" For time: 100 Pull-Ups 100 Pushups 100 Situps 100 Squats 7:00am Weightlifting ...

3 x AMRAP in 7 minutes: A) 200m Row 10 Push Presses (50/35kg) (^70/50kg) B) 200m Run 10 Toes-to-Bar (^UB) C) 20 V-Crunches 10 Kettlebell Swings (24/16kg) (^32/24kg) Hands up if you don't want Naomi to go. ...

A) E2M for 5 rounds: 10 Bench Presses 2 Rope Climbs B) E2M for 5 rounds: 10 KB Front Rack Lunges 2 Snatches In the first clip Tommy Marquez breaks down Kara's 2016 Regionals Event 1 record and in the second clip Kara's heat starts at 48:00. https://www.youtube.com/watch?v=K89qxbE5GY4 https://www.youtube.com/watch?v=oJ6K12jXXSQ...

A) Power Clean 5 - 5 - 5 Then B or C B) 3 rounds for time: 50 Squats 14 Chest-to-Bar Pull-Ups 12 Shoulder to Overhead (62.5/45kg) 10 Hang Power Cleans (62.5/45kg) or C) "Nasty Girls" 3 rounds for time: 50 Squats 7 Muscle-Ups 10 Hang Power Cleans (62.5/45kg) - Compare to 21/02/15  ...

D40 For time: 40 Double Unders 400m Dash 40 Double Unders 40 Decline Pushups (Toes on a medball) 40 Deadlifts (80/60kg) 40 Dumbbell Snatches (alt. 1 x 20/15kg) 40 Dips (strict) 40 Double Unders 400m Dash 40 Double Unders  ...

E3M A) Overhead Squat 20 - 16 - 12 - 8 - 4 - approximate percentages of OHS 1RM for each set are 50%, 55%, 60%, 70%, 85% B) Front Squat 4 - 4 - 4 - 4 - at approx 85% of Front Squat 1RM Oz on his way to a podium finish...

6:00, 7:00 and 8:00am.  In teams of 3 or 4 complete all reps for time. There is no designated rest but only one person can be performing the reps of any particular movement at a time. 4000m Row 300 Wall Ball (9/6kg) 200 Alt Dumbbell Snatch (20/15kg) 100 Pistols 50 Bar Muscle-Ups 25...

Alternating EMOM A) 0:00 - 6:00 200m Run 15 Russian Twists (L+R=1. 9/6kg) B) 6:00 - 12:00 30 second Hanging Tuck 10/7 Strict Ring Dips C) 12:00 - 18:00 45 second Plank 20 Box Jumps (24/20") D) Rest 3 minutes, then incrementing AMRAP in 7 minutes: 2 Power Snatches (40/25kg) (^60/40kg) 2 Pushups (^HSPU) 4 Power Snatches 4 Pushups (^HSPU) etc. ...

A) Barbell Complex for total load across five sets. Clean Hang Clean Front Squat Jerk Then B) Strict Pull-Ups (^C2B) 10 - 10 - 10 - 10 or C) 4 x max Muscle-Ups (^Strict) ...

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