Daily WOD

Wednesday, 20/12/17

A) Split Jerk 2-2-2-2-2-2-2 B) Back Squat 4-4-4-4-4-4-4   ...

Tuesday, 19/12/17

A) AMRAP in 8 minutes: 3 Deadlifts @70%+ 3 Strict Pull-Ups 6 Pushups   B) EMOM x 8 5 Dips + 5 Box Jumps C) EMOM x 8 5 Power Cleans ...

Monday, 18/12/17

For time: 600m Row or Run   18-16 Kettlebell Swings (32/24kg) Wall Ball (9/6kg)   600m Row or Run   12-10-8-4 Kettlebell Swings (32/24kg) Wall Ball (9/6kg)  ...

Sunday, 17/12/17 – Rest day.

Saturday, 16/12/17

7am Weightlifting 6, 7, 8am CrossFit   A) Press 5-5-5   Push Press 5-5-5   Push Jerk 5-5-5   Front Squat 20 RM   or   B) "Angie" For time: 100 Pull-ups 100 Pushups 100 Situps 100 Squats ...

Friday, 15/12/17

"Open 14.4"   AMRAP in 14 mins: 60 Cal Row 50 T2B 40 Wall ball (9/6kg) 30 Power Cleans (61/43kg) 20 Muscle-Ups ...

Thursday, 14/12/17

20 minutes for each complex   A) Snatch + Hang Snatch +OHS   B) Clean + Hang Clean + Push Jerk ...

Wednesday, 13/12/17

0 - 10:00 50 Box Jumpovers (24/20") Then AMRAP 10 Pull-Ups 20 Alt DB Power Snatches (20/15kg) 30 Double Unders 10:00 - 15:00 Rest 15:00 - 25:00 50 Situps Then AMRAP 10 Pushups 20 KB SDHP (32/24kg) 30 Double Unders ...

Tuesday, 12/12/17

For time:   2000m Run 40 KB Swings (32/24kg) 20 Front Squats (60/40kg)   1000m Run 20 KB Swings (32/24kg) 10 Front Squats (80/60kg) ...

Monday, 11/12/17

10 rounds for max reps:   - 30 seconds of work - 30 seconds to transition   Toes-to-Bar   Cal Row   Deadlifts (@BW/.75BW)   HSPU or Strict Press @ 40% of 1RM   Score = lowest + highest interval from each station ...