Daily WOD

A) Power Clean + Push Jerk   10 minutes to build to a heavy touch’n’go triple   B) "Open 11.3" AMRAP in 5 mins: Clean (75/50kg) Jerk (75/50kg)   C) Back Squat   1-1-1-1-1-1 ...

3 x 8 minute AMRAPs   A) 8 Bench Presses (50/35kg) 8 Box Jumpovers (24/20”) 8 Bicep Curls (30/20kg)   B) 8 KB Drags (24/16kg. L+R=2) 8 KB Snatches (4 x L, 4 x R. 24/16kg) 8 Pull-Ups   C) 8 DB Thrusters (2 x 20/15kg) 16 Calories [vc_row css_animation="" row_type="row" use_row_as_full_screen_section="no" type="full_width"...

AMRAP in 20 minutes:   “Nate” (1 round.) (Rx+ 2 rounds) then “Barbara” (1 movement)   "Nate" 2 M-Ups 4 HSPU 8 KB Swings (32/24kg)   “Barbara”
 20 Pull-Ups 30 Pushups 40 Situps 50 Squats   i.e. complete one full round of “Nate” then 20 Pull-Ups, one full round of “Nate” then 30 Pushups, one...

A) For time:   8 x 200m   - rest 1 minute between intervals   B) Odd objects   - Deadballs - Farmers Walk Handles - Prowler - Pegboard ...

A) E2M x 5 rounds   
Split Jerk + 2 Front Squats + Split Jerk _____________   B) Back Squat 2-2-2-2-2-2   or   C) For time: 60 Wall Balls (9/6kg) 800m Row 100 Flutter Kicks (L+R=1) ...

A) “Claudia” 5 rft: 400m Run 20 KB Swings (24/16kg)   B) E2M x 5 Rounds   5 Strict Pull-Ups + 15m Walking Lunge or HS Walk   - option to add weight to the Pull-Ups and Walking Lunge ...

3 rft: 5 Clusters 5 Burpee Box Jumps (24/20”) 5 Clusters 10 Burpees 5 Clusters 15 Box Jumps (24/20”)   Round 1 @ 40/25kg (^50/35kg)   - Rest 1 minute   Round 2 @ 50/35kg (^65/45)   - Rest 2 minutes   Round 3 @ 60/45kg (^80/57.5kg) [vc_gallery...

2 x AMRAP in 12 minutes:   A) 400m Run 12 Power Snatches (70/50kg. sub 36 Alt DB Snatches)   B) 400m Row 20 Situps 20 Bicycles (L+R = 1)   _____________   or   C) Snatch 5 x 3 @ 60% 3 x 3 @ 70% 8 x 1 @ 80%+ [vc_row css_animation="" row_type="row" use_row_as_full_screen_section="no" type="full_width" angled_section="no"...

Choose two of the following three options.   A) Back Squat 4RM   B) Bench Press 4 RM   C) 10 rft: 3 Strict HSPU (or Strict Press 50/35kg) 6 V-Sit Ankle Taps 12 Double Unders   - 10 minute time cap ...

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