Daily WOD

A) Back Squat   5 x 2 x 92.5%   - week 7, day 1   then   B ) E2M x 6   8 Bent Over Rows 8 DB Lat Pullovers   or   C) 5 rft: 15 KB Swings (24/16kg) 15 Burpees (6”) ...

- Partner or solo   For time:   60 Alt DB Snatches (1 x 20/15kg) 10 Situps, 10 Pushups 50 Box Jumps (24/20”) 10 Situps, 10 Pushups 40 Weighted Lunges (20/15kg) 10 Situps, 10 Pushups 30 Toes-to-Bar 10 Situps, 10 Pushups 20 DB Thrusters (1 x 20/15kg. 10 LH, 10...

A) Box Squats 8 x 5 (incrementing)   - week 6, day 2   then   B ) REMOM x 4 rounds   10 – 15 Pull-Ups 10 – 15 Calories 45 Second Wall Sit   or   C) AMRAP in 12 minutes: 20 Pull-Ups 5 Power Cleans 20 Lateral Jumps 5 Power Cleans [vc_row css_animation="" row_type="row" use_row_as_full_screen_section="no" type="full_width" angled_section="no" text_align="left"...

A) Press 3-3-3     B ) Push Press 5-5-5     C) Push Jerk 7-7-7     D) 6 rft: 50 Double Unders 10 KB Gorilla Cleans 5 KB Front Squats     There's more to overhead strength than brute force. Scapular control, shoulder mobility and midline stability are just a few important elements that need to be addressed...

A) 0 – 5:00 AMRAP 5 Dips 10 KB Swings (24/16kg) 15 Squats (sub 12" Steups if the legs are not up for squatting)   B ) at 6:00 400m Run + *   C) 10:00 – 15:00 - continue AMRAP   D) at 16:00 400m Run + *   E) 20:00 –...

For time:   100/80 Calories   8 x 12 Plank Jacks 8 Toes-to-Bar 4 Strict Pull-Ups   200 Double Unders   A couple of weeks ago Leslie (pictured) from dkaptures.com took some of photos of the Saturday morning classes. I'll be posting a few in the coming days. Thanks...

A) Back Squat   3 x drop sets   8 – 8 - 8   - Week 6, day 1   then   B ) E2M x 6   8 DB Bench Presses 8 Deadlifts   or   C) AMRAP in 12 minutes: 20 Pushups 5 Power Snatches 20 Box Stepovers (24/20”) 5 Power Snatches [vc_gallery...

A) “PJ” (1st half only)   For time:   3,3 / 6,6 / 9,9 / 12,12 Clean and Jerks (62.5/45kg) Toes-to-Bar   + 55 Double Unders each round   B ) Partner WOD - you go, I go   5 rft: 200m Run (each) 30 Wall Balls (9/6kg) 20 Alt DB Snatch (20/15kg)   Who doesn't love a...

A) Back Squat 3 x 3 x 90%   - Week 5, day 2   then   B ) 4 x 8 Windmills (4 per side) Weighted Lunges   or   C) AMRAP in 12 minutes: 20/16 Calories 20 Lunges 10 Dips 10 Ring Rows ...

3 x AMRAP in 7 minutes:   A) 3 Rope Climbs 7 DB Thrusters (2 x 20/15kg) 11 V-Ups   B ) 3 Wall Climbs 7 KB Snatches (24/16kg) 11 Box Stepups (24/16kg)   - alt hands each round for the KB   C) 30 Second Plank 7 Hang Power Cleans (60/40kg) 11 Lateral Jumps [vc_row...

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