Daily WOD

"Nate" AMRAP in 20 minutes: 2 Muscle-Ups 4 HSPU 8 KB Swings (32/24kg) httpv://www.youtube.com/watch?v=Qp11uN1syag&index=1&list=PLdWvFCOAvyr2xmURkq27B4z1ufZoO6jSi...

“Kelly” 5 rounds for time: 400m Run 30 Box Jumps (24/20") 30 Wall Ball (9/6kg) - 35 minute cutoff - We used to allow old style box jumps for this workout but the sheet will be wiped clean and new style only allowed from now on. For most of you this is...

Note - The gym will be closed on Friday, April 3rd and Monday, April 6th. We will be open on Saturday, April 4th as per the usual scheduled classes. A) Deadlift 7 - 7 - 7 - 7 B) 2 rounds for time: 20 Pull-Ups (^C2B) 40 Double Unders (^80) ...

We will be running the workout in continuous waves until everyone has completed it. Games Open 15.5 For time: 27 - 21 - 15 - 9 reps of: Calories (Row) Thrusters (43/30kg) httpv://www.youtube.com/watch?v=2c6pDE49g2k httpv://www.youtube.com/watch?v=5lzFFI2nnUI...

A) Double KB Snatch + Thruster 5 x 5 B) Farmer Carry 2 minute challenge Complete as many 10 m shuttles as possible in 2 minutes. Farmer Carry total weight (total of both handles) should be at least 60% of Deadlift 1RM. Score = Kg x Metres C) Tabata Couplet - Row for Calories -...

Partner WOD AMRAP in 30 minutes: 40 Situps (Together) 80 Box Jumps (24/20". Alternating 10 reps each) 120 Kettlebell Swings (24/16kg. Alternating 15 reps each) 240 Double Unders (Alternating 30 reps each) 800m Run (Together) ...

“Ryan” 5 rounds for time: 7 Muscle-Ups 21 Burpees (to a target 6" above standing reach) httpv://www.youtube.com/watch?v=FKcnpJSAsbo...

- Remember to register your score for 15.4 A) Strict Press 1 - 1 - 1 - 1 - 1 - 1 - 1 B) Front Squat 3 - 3 - 3 - 3 - 3 - 3 - 3 - attempt to hold the same weight across the sets Happy Birthday Oz! ...

Either A) AMRAP in 20 minutes: Ground to Overhead (60/40kg. Starting with one rep, increment by one rep every round) + 5 Pull-Ups 10 Pushups 15 Squats or B) - Rx'd only, although may be partitioned if you have completed it straight through before. If you are choosing this option you will begin the...

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