Daily WOD

monday, 19/06/17

- Choice of S1 + S2 or S1 + M2 or M1 + M2 S1 Split Jerk 2-2-2-2-1-1-1-1 S2 OHS 4-4-4-4-2-2-2-2 M1 AMRAP in 12 mins: 10 Box Jumps (24/20") 10 Cal Row 10 LH KB Snatches (24/16kg) 10 RH KB Snatches (24/16kg) 10 Cal Row M2 AMRAP in 12 mins: 20 Double Unders 16 OHS (20/15kg) 12 Situps 2 Rope Climbs (bring long...

Sunday, 18/06/17 – Rest day.

Saturday, 17/06/17

7am Weightlifting 6, 7, 8am CrossFit A) Power Clean 3-2-2-1-1-1-1-1 B) "Open 11.5" AMRAP in 20 minutes: 5 Power Cleans (65/45kg) 10 Toes-to-Bar 15 Wall Ball (9/6kg) ...

Friday, 16/06/17

A) E90S x 7 5 Deadlifts B) 3 rft: 80 Double Unders 8 Push Jerks (50/35kg) (^70/50kg) 12 Chest-to-Bar Pull-Ups (^6 x Muscle-Up + Dip) ...

Thursday, 15/06/17

A) Front Squat 5-5-5-5-5-5 then B) Hang Power Clean 16-12-8-4-4-4 or C) In pairs, Indian file, for time: 20 Cal Row 30 Hang Power Cleans (50/35kg) (^65/45kg) 20 Cal Row 30 Pull-Ups (^Chest-to-Bar) 20 Cal Row ...

Wednesday, 14/06/17

A) "Kelly" 5 rounds for time: 400m Run 30 Box Jumps (24/20") 30 Wall Ball (9/6kg) or B) 5 rft: 400m Run 15 OHS (52.5/37.5kg) 15 Platform Burpees ...

Tuesday, 13/06/17

A) E90S x 7 5 Strict Presses 10 Situps or Toes-to-Bar B) For time: 40 Russian KB Swings (24/16kg) (^32/24kg) 200m Run 40 Pushups (^Ring Dips or HSPU) 200m Run 40 Russian KB Swings (24/16kg) (^32/24kg) 200m Run 40 KB Drags (1m) ...

Monday, 12/06/17

- Choose between A or B. - Whole group does C. A) Back Squat 10-6-4-4-4-4 B) AMRAP in 12 minutes: 15 Cal Row 12 Alt DB G2OH 9 Goblet Squats C) AMRAP in 12 minutes: 20 Double Unders 8 Ring Pushups 4 V-Ups ...

Sunday, 11/06/17 – Rest day

Saturday, 10/06/17

7am Weightlifting 6, 7, 8am CrossFit "Barraza" AMRAP in 18 minutes: 200m Run 9 Deadlifts (125/85kg) 6 Burpee Bar Muscle-Ups - compare to 02/12/15 ...