Daily WOD

A) 4 rft:   500m Row 15 Hang Power Snatches (52.5/35kg)   B) 4 rft:   100 Double Unders 20 Toes-to-Bar   - 15 minute time cap for each ...

Partner WOD   For Time:   150 Calories* (buy in)   Then 10 rounds of “DT”** @ 70/47.5kg (alternating movements)   1600m Run (cash out. 8 x 200m)   * M/F 135 F/F 120   ** 1 round of “DT” = 12 Deadlifts 9 Hang Power Cleans 6 Push Jerks [vc_row css_animation="" row_type="row" use_row_as_full_screen_section="no" type="full_width"...

A) 5rft:   60 Double Unders 15 Thrusters (45/30kg) 15 CTB Pull-Ups 100m Farmer Carry (2 x 24/16kg)   B) E2M x 5   5 Bench Presses (~ 70 - 75%)   All the best to Jack who takes on the Teens 14-15 yrs division at the Torian Pro over the weekend. [vc_row...

Weightlifting   or   Conditioning   A) With a 14 minute cap:   1000/850m Row (buy in)   Then AMRAP 8 DB Power Cleans (2 x 20/15kg) 16 Box Jumpovers (24/20”)   B) REMOM x 16 15/12 Calories 12 Lateral Burpees 15/12 Calories 12 DB Reverse Lunges [vc_gallery type="image_grid" images="30845" img_size="full" column_number="2"...

A) AMRAP in 10 minutes:   7 – 5 – 3 Deadlifts @ 102.5kg HSPU   B) REMOM x 15   Minute: Work 1: 20 V-Ups 2: 16 Alt DB Hang Clean and Jerk 3: 8 Bar Muscle-Ups ...

A) E2M x 8   Sets 1 – 2 5 Strict Presses @0:00 3 Strict Presses @0:40   Sets 3 – 4 3 Strict Presses @0:00 1 Strict Press @0:40   Sets 5 – 8 7 Push Presses @0:00 3 Push Presses @0:40   B) Back Squat   E3M x 5 1 @ 85% 1 @ 95%   *Extra 3 x...

A) AMRAP in 20 minutes:   40 KB Swings (24/16kg) 30 Pushups 20 Front Rack Lunges (45/30kg) 10 Ring Muscle-Ups   B) 3 rounds for quality:   16 Gorilla Rows 32 Banded Pull-Aparts ...

A) 1. For time: 800m Run   Then 50-40-30-20-10 Double Unders 5-4-3-2-1 Wall Walks   400m Run   2. AMRAP Power Cleans (85/57.5kg) until 15:00   B) 1. For time: 1000/850m Row   Then 50-40-30-20-10 Double Unders 10-8-6-4-2 Strict C2B Pulll-Ups   500/425m Row   2. AMRAP STOH until 15:00 (85/57.5kg) [vc_gallery type="image_grid" images="30826" img_size="full" column_number="2" grayscale="no"...

6 x AMRAP in 4 minutes:   A) Intervals 1, 3 and 5 8 KB SDHP (32/24kg) 8 Toes-to-Bar 8 Box Jumpovers (24/20”)   B) Intervals 2, 4 and 6 8 KB Goblet Squats (32/24kg) 8 V-Ups 8 Broad Jumps (1m)       Rest 1 Minute between each interval [vc_row css_animation="" row_type="row" use_row_as_full_screen_section="no"...

Weightlifting   or   Conditioning   A) Rotating EMOM x 18   Minute – Work 1 - 15/12 Calories 2 - 10 Dual DB Hang Snatches 3 - 10 Dual DB Lunges   Rest 3 minutes   B) AMRAP in 14 minutes: 12 DB Box Stepups 12 No Pushup Renegade Rows 12 Burpees [vc_row css_animation="" row_type="row" use_row_as_full_screen_section="no" type="full_width" angled_section="no"...

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