Daily WOD

“Nate” AMRAP in 20 minutes: 2 Muscle-Ups 4 HSPU 8 KB Swings (32/24kg) - Plenty of scaling/modification options are on the board at the gym. This is a tough workout and an excellent test of staying power for your choice of movements. Well done to the Kokoda trekkers! ...

4 x 4 minute AMRAPs A) 2 Deadlifts @ 80% 4 Muscle-Ups Rest 2 minutes B) 4 Burpees onto plate 8 Overhead Lunges (20/15kg plate) Rest 2 minutes C) 8 Deadlifts @60% 16 Squats Rest 2 minutes D) 400m Run loop Congratulations to Foxy and Jaz on the birth of Hugo James! ...

Rotating every minute for 24 minutes: A) Bench Press 4 x 80 - 85% B) Pushups 10 - 15 reps C) Spotter ...

With a 20 minute time cap 1000m Row Then AMRAP 20 Situps 20 Kettlebell Swings (24/16kg) 20 Box Jumps (30/24") 20 Kettlebell Swings 20 Jumping Lunges httpv://www.youtube.com/watch?v=3MdH4TCWU1w...

"Marco" 3 rounds for time: 21 Pull-Ups 15 HSPU 9 Thrusters (62.5/45kg)   Photo courtesy of Michael Coppola Photographics  ...

Snatch Complex 1RM Snatch Pull Hang Power Snatch Hang Snatch + Ring supports, Handstand holds ...

A) 3 rounds for time: 75 Double Unders 15 Toes-to-Bar 15 Push Presses (40/30kg) (^62.5/45kg) - 15 minute time cap then B) 4 x 5 Front Squats (off the floor) - 3 second pause at the bottom of each squat - Start at the Push Press weight and increment if able https://www.youtube.com/watch?v=VpmfrWmrNQE...

Reminder that Mobility sessions are not currently scheduled in the timetable. “Holbrook” 10 rounds for time: 5 Thrusters (52.5/40kg) 10 Pullups 100m Sprint 1 Minute Rest httpv://www.youtube.com/watch?v=-KRUVTgWOw0...

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