Daily WOD

A) 21-15-9 reps for time:   Calories Deadlifts (115kg/80kg) Medball Cleans (9/6kg) Pushups   - 12 minute time cap   B) Hang Clean   3RM ...

A) Muscle Clean - build to a heavy single   Power Clean - build to a heavy double   B) For time: 30 Pull-Ups 15 Power Cleans (40/25kg) (^60/40kg) 150 Double Unders 20 Toes-to-Bar 10 Power Cleans (50/35kg) (^80/55kg) 100 Double Unders 10 Bar Muscle-Ups 5 Power Cleans (60/45kg) (^100/70kg) 50 Double Unders [vc_row css_animation="" row_type="row"...

A) For time: 70 Wall Balls (9/6kg) 60 Situps 50/40 Calories 40 Box Jumps (24/20”) 30 Wtd Lunges (20/15kg) 20 Burpees 10 Renegade Rows   + 10 Alt DB Snatches (20/15kg) after each movement (i.e. 7 sets) - for this workout one rep of the Renegade Row consists of...

E3M x 10   1 Snatch 10 Dips 1 Snatch 100m Run 1 Snatch   - modification: alternate 1 round of the snatch combo with 1 round of   10 Hollow Rocks 2 TGUs 10 Kick Sits 2 TGUs 10 Glute Bridges [vc_gallery type="image_grid" images="24563" img_size="full"...

A) AMRAP in 25 mins: 10 Pull-Ups 10 Deadlifts @ 40% 10 Pushups (or HSPU) 10 Stepups (20/15kg) 200m Run   
or   B) "Zimmerman" AMRAP in 25 mins: 11 C2B Pull-Ups 2 Deadlifts (142.5/97.5kg) 10 HSPU ...

Choose two from:   A) Bench Press 7-7-5-5-3-3-1-1-1-1   - 15 minutes   B) E90S x 10   12 / 10 Calories 1 Rope Climb (wear shin protection)   C) E90S x 10 5 Burpees 10 SDHP ...

A) Power Clean + Push Jerk   10 minutes to build to a heavy touch’n’go triple   B) "Open 11.3" AMRAP in 5 mins: Clean (75/50kg) Jerk (75/50kg)   C) Back Squat   1-1-1-1-1-1 ...

3 x 8 minute AMRAPs   A) 8 Bench Presses (50/35kg) 8 Box Jumpovers (24/20”) 8 Bicep Curls (30/20kg)   B) 8 KB Drags (24/16kg. L+R=2) 8 KB Snatches (4 x L, 4 x R. 24/16kg) 8 Pull-Ups   C) 8 DB Thrusters (2 x 20/15kg) 16 Calories [vc_row css_animation="" row_type="row" use_row_as_full_screen_section="no" type="full_width"...

AMRAP in 20 minutes:   “Nate” (1 round.) (Rx+ 2 rounds) then “Barbara” (1 movement)   "Nate" 2 M-Ups 4 HSPU 8 KB Swings (32/24kg)   “Barbara”
 20 Pull-Ups 30 Pushups 40 Situps 50 Squats   i.e. complete one full round of “Nate” then 20 Pull-Ups, one full round of “Nate” then 30 Pushups, one...

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