Daily WOD

For time: 5x 30 Double Unders 200m Run 30 Double Unders 20 Box Jumps (24/20") 1 minute Plank + A) 400m Row and/or B) 30 Burpees to 6" and/or C) 20 Bar Muscle-Ups Sue H...

A) Hang Clean 1 RM B) AMRAP in 15 minutes: 5 Hang Cleans (60/40kg) (^80/55kg) 10 Situps (^T2B) 15 Pushups (^Deficit) ...

A) Overhead Squat 5 x 3 x 80 - 90% of 1RM B) Superset, not for time: 3x 10 Strict Press @ 60 - 70% of 1RM 10 Strict Pull-Ups Rick...

6:00am and 8:00am 3 rounds for time: 50 Double Unders 25 Toes-to-Bar 10 Power Clean and Jerk (60/45kg) (^80/60kg) 7:00am 3 rounds for time: 50 Double Unders 25 Toes-to-Bar 1000m Run or Row 7:00am  Weightlifting Mel P...

A) In teams of 3 For time: 30 Heavy KB Swings 30 Mid-weight KB Swings 30 Light KB Swings e.g. 32, 24, 16kg or 24, 16, 12kg - each person performs all 90 swings, but can only advance to the next KB when the person before them has finished all 30 swings...

A) 10 rounds for time: 5 LH KB Thrusters (1 x 24/16kg KB) 5 RH KB Thrusters (1 x 24/16kg KB) 5 Chest-to-Bar Pull-Ups B) Push Press 5 RM - off the deck Lowndesy...

A) 7 rounds for time: 10 SDHP (45/30kg) 10 Ring Dips (or A.1 HSPU) or B) "Tyler" 5 rounds for time: 7 Muscle-Ups 21 SDHP (45/30kg) https://www.youtube.com/watch?v=o6QniJ9FaGA...

A) Front Squat 4  - 4 - 4 - 4 - 4 - @80-85% - every 2 minutes B) Deadlift 4 - 4 - 4 - 4 - 4 - @80-85% - every 2 minutes Excellent roll out for "Angie" and "White" yesterday.        ...

8:00am class only today. A) "Angie" For time: 100 Pull-Ups 100 Pushups 100 Situps 100 Squats (Option #1 AMRAP in 20 mins: 10 Pull-Ups, 10 Pushups, 10 Situps, 10 Squats) (Option #2 Partner WOD. Share workload as required) or B) "White" 5 rounds for time: 3 Rope Climbs 10 Toes-to-Bar 21 Walking Lunges (20/15kg) 400m Run ANDREA...

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