Daily WOD

7.30am MOBILITY 9.30am Skills - Kipping Pull-Ups, Bar Muscle-Ups WOD 6.30, 7.30, 8.30am Every 3 minutes for ten rounds complete the following: 10 KB Swings (24/16kg) 10 Pushups 5 Deadlifts @70% of 1RM httpv://www.youtube.com/watch?v=gEpqXr26MU8    ...

For time: 800m Run 20 Power Cleans (50/35kg)  (^70/50kg) 400m Run 20 Overhead Squats 400m Run 20 Power Cleans 800m Run httpv://www.youtube.com/watch?v=wRxyHefDhZM&list=UUtcQ6TPwXAYgZ1Mcl3M1vng...

INVICTUS Capacity Test 4 minutes Max Effort Row for Calories 60 seconds rest 3 minutes Max Effort Pull-Ups 60 seconds rest 2 minutes Max Effort Back Squat (BW / 0.75 BW) 60 seconds rest 1 minute Max Effort Shoulder to Overhead (62.5/45kg) httpv://www.youtube.com/watch?v=kESw5O99F18&list=UUtcQ6TPwXAYgZ1Mcl3M1vng...

A) Clean and Jerk 1RM You can choose to work on C&J for the whole session or with 20 minutes to go move on to the optional finisher: B) For time 600m Run 40 Situps (^T2B) 20 SDHP (35/25kg) (^10 Deadball 50kg+/35kg+) httpv://www.youtube.com/watch?v=8miqQQJEsO0...

"TK" AMRAP in 20 minutes: 8 Strict Pull-Ups 8 Box Jumps (36/30") 12 KB Swings (32/24kg) httpv://www.youtube.com/watch?v=C6T5O986arw&list=UUtcQ6TPwXAYgZ1Mcl3M1vng...

A) Front Squat 7-7-7-5-5-5-3-3-3 B) 2 rounds for time: 40 Double Unders 20 Overhead Lunges (20/15kg) 10 Ring Dips httpv://www.youtube.com/watch?v=uApOFm0AhZc&list=UUtcQ6TPwXAYgZ1Mcl3M1vng...

The gym will be open at 4pm this afternoon for anyone who would like to join in the Hero WOD "Zeus". Check the Comments for a workout description. This will not be a coached session and is not an Open Gym. MOBILITY 7.30am SKILLS 9.30am - Squats: Tempo training WOD With a...

A) Power Snatch 20 minutes to work up to a heavy triple (touch'n'go) B) Incrementing (2-4-6-8...

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