Daily WOD

A) E2M x 7   
5 OHS   B ) AMRAP in 14 minutes:   200m 20 Double Unders 10 Bent Over Rows 20 Double Unders 5 Strict Dips ...

A) Hang Power Clean   5-5-3-3-3-1-1-1   B ) “Open 11.5"   AMRAP in 20 minutes:   5 Power Cleans (65/45kg) 10 Toes-to-Bar 15 Wall Balls (9/6kg) ...

A) E90S x 7   
5 Deadlifts   B ) 6 rft:   8 Push Jerks (50/35kg) (^70/50kg) 10 C2B Pull-Ups (^5 Muscle-Ups) ...

Partner or solo   A) 0 – 6:00 and 16:00 – 22:00 (cont’d) AMRAP   5 LH Devils Presses (1 x 20/15kg) 5 RH Devils Presses (1 X 20/15kg) 10 Weighted Lunges (20/15kg) 40 Double Unders (or 20 Plank Jacks)   B ) 8:00 – 14:00 and 24:00 – 30:00 (cont’d) AMRAP   10 Toes-to-Bar 10 Box Jumps...

A) E45S x 10 rounds   3 Push Presses   B ) "Bell" 3 rounds for time: 21 Deadlifts (85/60kg) 15 Pull-Ups 9 Front Squats (85/60kg) ...

A) Clean and Jerk - 20 minutes   or   B ) Time trial   5km Row or Run   then   C) For time: 50 Pushups 100 Situps 200 Double Unders ...

“J36”   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   Level – M / F 1 – 25/15kg 2 – 40/25kg 3 – 50/35kg (Rx’d) 4 – 62.5/45kg   - in round 1 complete one rep of each movement, in round 2 complete two reps of each movement...

Choose two of the following three options:   A) E2.5M x 6 rounds   
8 Bench Presses   B ) E2.5M x 6 rounds   8 Deadlifts   C) REMOM x 15 minutes   1 – 3 Rope Climbs 10 – 50 Double Unders 10 – 15 Calories   - test for Back Squat if you missed...

A) Back Squat 1 or 3 or 5 RM   or   5 x 5 x 75%   then   B ) E2M x 6   8 Ring Rows 8 Good Mornings   or   C) AMRAP in 12 minutes: 4 Hang Power Cleans (60/45kg) (^80/55kg) 8 V-Ups 12 Wall Balls (9/6kg)   sub 12 Box Stepovers if you did enough...

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