Daily WOD

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...

A) Press EMOM for 6 minutes: 3 x 80% B) For time: 800m Run 40 Situps (^T2B) 20 Pushups (^HSPU) If you choose to watch through YouTube you get the subtitles. httpv://www.youtube.com/watch?v=3th_fZtE4OQ...

"Regional 11.4" For time: 100 Pull-Ups 100 KB Swings (24/16kg) 100 Double Unders 100 Overhead Squats (45/30kg) *25 minute cutoff Scaling Option #1 - AMRAP in 20 minutes: 10 Pull-Ups, 10 KB Swings, 10 Double Unders, 10 OHS This workout is going back four years now. I have posted some times from the 2011 Regionals from...

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