Daily WOD

A) Back Squat 10 @ 50% 8 @ 60% 6 @ 70% 3 x 4 @ 80%   B ) OHS or Snatch Balance   10 x 1   - 5 second pause in the squat ...

In memory of Harper and raising awareness for water safety.   WOD4Harper   Cash in: 1 Minute of Walking Lunges (20/10kg) 1 Minute of Bear Crawls   Then AMRAP in 16 minutes: 15 Clapping Pushups 15 Push Presses (50/30kg) 15 Front Squats (50/30kg) 15 KB Snatches (1 x 24/16kg) 15 SDHP...

5 rft:   Pull-Ups Box Jumps (24/20”)   +   R1 – 15 Pendlay Rows R2 - 15 OH Squats R3 – 15 SDHP R4 – 15 Push Presses R5 – 15 Hang Power Cleans   Level, P-Ups/BJ, Kgs 1, 10/10, 25/15kg 2, 15/15, 35/22.5kg 3, 20/20, 45/30kg [vc_row css_animation="" row_type="row" use_row_as_full_screen_section="no" type="full_width" angled_section="no" text_align="left"...

A) Cluster 8 x 3   - first set @ 40% of Clean 1RM   - add weight after each successful set   B ) AMRAP in 15 minutes:   20 Alt DB Snatches (20/15kg) 100m Run 20 Situps 100m Run 40 Double Unders [vc_gallery type="image_grid" images="27069"...

A) Krusher’s weightlifting   Or   B ) “Chad”   For time:   1000 Stepups (20”. 20/15kg)   - you’ll need a sturdy backpack if you want to do this as Rx’d or your own weight vest   - modified options, which will still include stepups, will be on the board [vc_row css_animation=""...

A) 
Deadlift   8-8-6-6-4-4-4-4-4   then   B ) 5 x Superset   8 Ring Rows 8 Ring Dips   Or   C) For time: 800m Row 40 Wall Balls (9/6kg) 20 Burpees ...

A) E30S x 20 rounds   1 Power Snatch     B ) 3 x AMRAP in 4 minutes:   12 Power Snatches (45/30kg) 12 Toes-to-Bar 12 Front Squats (45/30kg) ...

A) E90S x 10 rounds   3 Push Jerks (no racks) 6 Weighted Cossacks (10/5kg plate) 9 Reverse Crunches   B ) AMRAP in 12 minutes: 30 Double Unders 3,6,9...

A) Muscle Snatch - build to a heavy triple   B)
 1. 5 rft: 12 Pushups 12 Lateral Jumps 6 Hang Power Snatches   - 10 minute time cap   2. 5 rft: 12 Toes-To-Bar 6 Split Stance Lunges (20/15kg. Left) 6 Split Stance Lunges (20/15kg. Right)   - 10 minute time cap [vc_row css_animation="" row_type="row" use_row_as_full_screen_section="no" type="full_width"...

For time: 70 Wall Balls (9/6kg) 60 Mountain Climbers (L+R = 2) 50/40 Calories 40 Weighted Stepups (20/15kg) 30 Ring Dips 20 Strict HPSU 10 Wall Walks   + 10 Deadlifts (80/60kg) after each movement (i.e. 7 sets) [vc_gallery type="image_grid" images="27031"...

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