Daily WOD

Partner WOD With a 25 minute time cap: 1600m Row (2 x 400m each) Then AMRAP 200m Plate Carry (done together 20/15kg) 10 Wall Climbs (alternating) 200m Run (alternating) 50 Wall Ball (25 each, anyhow. 9/6kg) ...

A) Power Clean - work up to a heavy set of 7 touch'n'go reps B) For time: 400m Run 20 Power Cleans (50/35kg) (^70/50kg) 20 Box Jumpovers (24/20") 20 KB Swings (24/16kg) (^32/24kg) 400m Row 20 Ring Dips 400m Row 20 KB Swings (24/16kg) (^32/24kg) 20 Box Jumpovers (24/20") 20 Power Cleans (50/35kg) (^70/50kg) 400m Run - 16 minute time cap ...

A or B A) "Ryan" 5 rounds for time: 7 Muscle-Ups 21 Burpees to 6" or B) "Tyler" 5 rounds for time: 7 Muscle-Ups 21 SDHP (45/30kg) - sub 2 Chest-to-Bar Pull-Ups for each Muscle-Up https://www.youtube.com/watch?v=Aix59apoyVo...

3 x EMOM for 7 minutes: A) 2 Power Snatches B) 2 Split Jerks C) 2 Deadlifts https://www.youtube.com/watch?v=PRYiRpuvJ04...

6:00, 7:00 and 8:00am CrossFit A) MT Games 16.3 4 rounds for time: 600m Run 20 Burpee Box Jumps (24/20") - 20 minute time cap B) Optional. If you choose not to do this spend the time on Crossover Symmetry bands or rolling and triggerpointing. For time: 25 LH KB Snatches (24/16kg) 50 Weighted Lunges...

A) Thruster 7 - 6 - 5 - 4 - 3 - 2 - 1 Then: B) 3 rounds for time: 12 Thrusters (45/30kg) 6 HSPU 6 C2B Pull-Ups 12 Pendlay Rows (52.5/37.5kg) or C) M/T Games 16.6 3 rounds for time: 12 Thrusters (52.5/37.5kg) 6 Bar Muscle-Ups 3 Deadball Cleans (65/50kg) - Rx'd only ...

5 Rounds, not for time: A) 500m Row or Run 10 Cleans or B) 500m Row or Run 5 Rope Climbs (bring your long socks) or C) 500m Row or Run 5 Sandbag Stair Climbs (Up + down = 1) - you will have the option to mix'n'match as well - note that these rounds are not for...

A) AMRAP in 20 minutes: 10 Deadlifts (100/70kg) 10 Strict Pull-Ups 20 Situps 20 Wall Ball (9/6kg) 40 Double Unders or B) M/T Games 16.1 8 Deadlifts (167.5/117.5kg) 40 GHD Situps 80 Double Unders 4 Rope Climbs 80 Wall Ball (9/6kg to 10') 4 Rope Climbs 80 Double Unders 40 GHD Situps 8 Deadlifts (167.5/117.5kg) - 20 minute time cap - Rx'd only  ...

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