Daily WOD

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EMOM for 7 minutes: A) 5 Cleans B) 30 Second Row for Cals C) 10/7 HSPU or 2 Rope Climbs + 20 D-U or 10 Situps + 6 Dumbbell Power Snatches (1 x 20/15kg) - complete 7 intervals at each station before rotating - 2 minutes to transition between stations B    ...

6am, 8am A) Thruster 5-5-5 B) "Open 12.5" (also 11.6) AMRAP in 7 minutes: 3 Thrusters (45/30kg) 3 Chest-to-Bar Pull-Ups 6 Thrusters 6 Chest-to-Bar Pull-ups etc. 7am For time: 50 Pull-ups 400m Run 21 Dumbbell Cleans (2 x 15/10kg) 800m Run 21 Dumbbell Cleans 400m Run 50 Pull-ups NO WEIGHTLIFTING CLASS TODAY Pink towel for the toughest workouts ...

With a 10 minute time cap for each: A) For time: 1000/800m Row Then 50-40-30-20-10 Double Unders 10-10-10-10-10 Pistols B) 4 rounds for time: 20 Box Jumps (24/20") 20 Toes-to-Bar Simon M  ...

A) AMRAP in 18 minutes: 200m Run 9 Deadlifts (90/60kg) 6 Burpee Box Jumps (24/20") 12 Box Dips or B) "Barraza" AMRAP in 18 minutes: 200m Run 9 Deadilfts (125/85kg) 6 Burpee Bar Muscle-Ups Bec P ...

A) Snatch Grip Split Jerk - From behind the neck - 15 minutes to work up to heavy singles - This will be a useful skill for Friday B) Front Rack Lunge 5 x 10 (1 set = 5 x L, 5 x R) James M  ...

For time: 800m Run 4 x  25 Thrusters (25/15kg) 25 Pushups 25 Situps 800m Run Gruzz ...

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