Daily WOD

Rotating every minute for 24 minutes: A) Bench Press 4 x 80 - 85% B) Pushups 10 - 15 reps C) Spotter ...

With a 20 minute time cap 1000m Row Then AMRAP 20 Situps 20 Kettlebell Swings (24/16kg) 20 Box Jumps (30/24") 20 Kettlebell Swings 20 Jumping Lunges httpv://www.youtube.com/watch?v=3MdH4TCWU1w...

"Marco" 3 rounds for time: 21 Pull-Ups 15 HSPU 9 Thrusters (62.5/45kg)   Photo courtesy of Michael Coppola Photographics  ...

Snatch Complex 1RM Snatch Pull Hang Power Snatch Hang Snatch + Ring supports, Handstand holds ...

A) 3 rounds for time: 75 Double Unders 15 Toes-to-Bar 15 Push Presses (40/30kg) (^62.5/45kg) - 15 minute time cap then B) 4 x 5 Front Squats (off the floor) - 3 second pause at the bottom of each squat - Start at the Push Press weight and increment if able https://www.youtube.com/watch?v=VpmfrWmrNQE...

Reminder that Mobility sessions are not currently scheduled in the timetable. “Holbrook” 10 rounds for time: 5 Thrusters (52.5/40kg) 10 Pullups 100m Sprint 1 Minute Rest httpv://www.youtube.com/watch?v=-KRUVTgWOw0...

For time: 40 Box Jumps (24/20") 40 SDHP (40/30kg) 800m Run 40 Box Jumps (24/20") 40 Push Presses (40/30kg) ...

Overhead Squat 12 - 9 - 6 - 3 - 1 - 3 - 6 - 9 - 12 - As heavy as possible for each set https://www.youtube.com/watch?v=qxpv3qaq_AY...

AMRAP in 15 minutes: Power "Elizabeth" 21-15-9 Power Cleans (62.5/45kg) Ring Dips + 21-15-9 Pushups 200m Run between rounds Rx+ = Full "Elizabeth" + 21-15-9 HSPU with a 200m Run between rounds Score = Rounds + extra work e.g. 1 + 13 of 15 ring dips or 1 + 150m of 2nd run ...

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