Daily WOD

With a 20 minute cutoff: 1000m Row Then AMRAP 10 KB Clusters (1 x 24/16kg. 5 x L, 5 x R) 15 Situps (^T2B) 30 Double-Unders httpv://www.youtube.com/watch?v=-kSJ9SNUa00...

Every 3 minutes: 7 x 3 Superset (7 sets, 3 reps of each) Back Squat @85% Bar Muscle-Ups httpv://www.youtube.com/watch?v=YxpZgGX1lTA...

Rotating EMOM for 24 minutes: - 3 T'n'G Power Cleans + 3 Lateral Burpees - 1 Rope Climb (Long socks! Legless for extra difficulty, or add another rep) or 10 second bent arm hang on rings + 6 single leg step-ups (3 x l, 3 x R. 1 x...

A) Snatch Balance 5-5-5-3-3-3-1-1-1 B) For time: 400m Run 40 C2B Pull-Ups (or 20 Band assisted) 200m Run 20 C2B Pull-Ups (or 10 Band assisted) - 10 minute time cap - 10m = 1 rep - 1 Band assisted Pull-Up = 2 reps ...

5 rounds for time: 24 Double Unders (^UB) 12 Pushups (^Strict Dips) 9 Box Jumps (24/20") (^30/24") 6 Cleans (60/40kg) (^70/50kg) ...

A) "Fran" For time: 21 - 15 - 9 Thrusters (43/30kg) Pull-Ups Rest 5 minutes B) 10 minutes to find Thruster 3RM httpv://www.youtube.com/watch?v=9yp5bsbfSe0...

A) Deadlift 1RM B) Team Prowler challenge Open Gym - Metcon "Claudia" 5 rounds for time: 400m Run 20 KB Swings (24/16kg) - Gymnastics Core strength, backward rolls, parallettes, ring strength (if time) -Weightlifting ($5) Snatch complex, snatch deadlift ...

A) EMOM for 10 minutes: 5 Back Squats 10 Pushups (^Strict HSPU) B) EMOM for 10 minutes: 5 Power Cleans 10 Lunges (^20/15kg OHL)  ...

For time: 1000m Row Rest 1  minute 5 x 12 Box Jumps (24/20") 8 Power Snatches (45/30kg) (^62.5/45kg) 8 Toes-to-Bar (^4 Muscle-Ups) Rest 1 minute 50 Wall Ball (9/6kg) httpv://www.youtube.com/watch?v=8fhYB3R8vbU...

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