Daily WOD

For time: 8 x 5 Pull-Ups (^C2B) 5 Pushups (^Burpees) Rest 2 minutes 100 Double Unders (^200) Rest 2 minutes 8 x 2 Deadlifts (60/40kg) (^80/60kg) 2 Hang Power Cleans (60/40kg) (^80/60kg) (unbroken reps for each round to count) httpv://www.youtube.com/watch?v=5Dx4qAl5GCY...

A) Push Jerk 3 RM B) 3 x 7 x 70% of 3RM C) Optional finisher 2km Row httpv://www.youtube.com/watch?v=_CgoVGxsVqs...

Clean “Willy” 3 rounds for time: 800m Run 5 Front Squats (102.5/70kg – cleaned) 200m Run 11 Chest-to-Bar Pull-Ups 400m Run 12 Kettlebell Swings (32/24kg) Congratulations on your first muscle-up Gary. Many more to come.  ...

A) “Betty” 5 rounds for time: 12 Push Presses (62.5/45kg) 20 Box Jumps (24/20") or B) “Nasty Girls” 3 rounds for time: 50 Squats 7 Muscle-Ups 10 Hang Power Cleans (62.5/45kg) httpv://www.youtube.com/watch?v=RMaGrM7tabI&feature=youtu.be...

Deadlift 10 x 3 - Start at 50-60% of 1RM for the first set and increment up to 80-85% of 1RM by set 6 and hold across the rest of the sets. httpv://www.youtube.com/watch?v=Kyo0ZJS0EZQ...

For time: 800m Run 40 Double Unders (^80) 20 Pull-Ups (^Chest-to-Bar) Rest 3 minutes 800m Row 40 Double Unders (^80) 20 Power Cleans (50/35kg) (^Thrusters) - Bonus optional finisher if you complete the workout under 20 minutes (including the 3 minute rest) ...

A) EMOM for 6 minutes Front Squat 3 x 80% B) With an 8 minute time cap: 4 Rope Climbs (^8) Then AMRAP 8 Box Jumpovers (24/20") (^30/24") 8 SDHP (40/30kg) (^50/37.5kg) Bacon explosion..when too much bacon is not enough. httpv://www.youtube.com/watch?v=gewdcAkUtac...

"Luke" For time: 400m Run 15 Clean and Jerks (70/50kg) 400m Run 30 Toes-to-Bar Run 400m 45 Wall Ball (9/6kg) 400m Run 45 Kettlebell Swings (24/16kg) 400m Run 30 Ring Dips 400m Run 15 Weighted Lunges (70/50kg) 400m Run - You will need to be prepped and ready to go fairly quickly so here are the scaling/modifying options for you...

JOIN TODAY

Enquire Now

Fill out the form below and we will get back to you as soon as we can.

This site is protected by reCAPTCHA and the Google Privacy Policy and Terms of Service apply.