Daily WOD

A) Deadlift   8 x 5     B) AMRAP in 15 minutes:   15 Toes-to-Bar 5 Strict Pull-Ups 15 Wall Balls (9/6kg) 5 Strict Pull-Ups 1 Minute Wall Sit ...

A) Clean and Jerk 2 x 3 @ 60% 2 x 2 @ 70% 6 x 1 @ 80%+   B) 5 rft:   5 Burpee Box Jumpovers (30/24”) 1 Clean and Jerk   - add 1 Clean and Jerk every round   - 10 minute time cap [vc_row css_animation="" row_type="row" use_row_as_full_screen_section="no" type="full_width"...

A) “Christine”   3 rft: 500m Row 12 Deadlifts @ bodyweight 21 Box Jumps (20”)   - 15 minute time cap   or   Heavy “Christine” 500m Row 12 DL @ 1.5BW 12 Box Jumps (30/26”)   B) E3M x 5 rounds   100m Farmer Carry (2 x KBs) 15 Wall Balls (9/6kg) 15 Pull-Ups [vc_row css_animation="" row_type="row" use_row_as_full_screen_section="no" type="full_width" angled_section="no"...

With a 10 minute time cap for each   A) 3-3-2-2-2-1-1-1-1-1 Clean   B) For time: 21-15-9 Push Presses (52.5/40kg) SDHP (52.5/40kg)   C) For time: 600-400-200m Row   30-20-10 KB Swings (24/16kg) ...

A) Weightlifting   or   B) Partner or solo WOD   For time:   Buy in: 50 Pushups 50 Air Squats   then partition as required: 100 Toes-to-Bar 100 Lunges 100 Alt DB Snatches (20/15kg) 100 Plank Jacks   Cash out: 100/80 Calories   - 35 minute time cap [vc_gallery type="image_grid" images="30564" img_size="full" column_number="2" grayscale="no"...

A) Front Squat   8 x 5   B) AMRAP in 10 mins: 5 Hang Power Cleans (45/30kg) (^62.5/45kg) 4 Burpees (6”) 3 Strict Pull-Ups ...

A) Push Jerk   3 RM   B) E2M x 4 rounds   8 Push Jerks @ 60%+ of 3RM   60 Double Unders   C) E2M x 4 rounds   12 Box Jumpovers (24/20”) Max calories in time remaining ...

Please keep signing into classes through the Mindbody app. Thanks everyone!   A) E90S x 8   5 Deficit Deadlifts   B) AMRAP in 12 minutes:   8 HSPU 8 DB Power Cleans 8 DB Front Rack Lunges 8 Alt V-Ups [vc_gallery type="image_grid" images="30558" img_size="full"...

"Willy" 3 rft: 800m Run 5 Front Squats (102.5/70kg) 200m Run 11 C2B Pull-Ups 400m Run 12 KB Swings (32/24kg) ...

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