Daily WOD

Working for 30 seconds at the start of each minute, rotating EMOM for 28 minutes: Cals on Rower Deadlift @40 % of 1RM Double Unders Renegade Row (15/10kg. Each RR completed = 3 reps) Open Gym with April: 4pm - Power Clean 5pm - Gymnastics: Core skills + strength training. Pull-Ups of...

The gym will be closed on Saturday morning (no classes) but we will have an Open Gym from 2 - 4pm. There'll be the option at 2 and 3pm to join a group doing the workout "Galagher and McDonald". This is also a good workout...

“White” 5 rounds for time: 3 Rope Climbs 10 Toes-to-Bar 21 OH Walking Lunges (20/15kg) 400m Run Compare to 04/01/13 This is an excellent clip from a successful athlete, business owner and family man (Jason Khalipa) and it gels with this quote: "Life isn't about finding yourself. Life is about creating yourself." (George...

A) Overhead Squat 3 x 7 - 2 second pause at the bottom of the squat B) Hang Snatch - Single reps - 2 second pause at the bottom of the squat - Prioritise technique ...

AMRAP in 20 minutes: 50 Double Unders (^first 30 UB) 10 Pull-Ups (^C2B) 10 Pushups (^HSPU) 10 cycles* of the complex: Cluster+Hang Power Clean+Deadlift (40/30kg) (^60/45kg) *Each cycle of the complex must be completed without releasing the bar for the rep to count. ...

Happy Birthday Sandy! “Wood” 5 rounds for time: 400m Run 10 Burpee Box Jumps (24/20") 10 SDHP (45/30kg) 10 Thrusters (45/30kg) 1 Minute Rest ...

Open Gym with April: 4 - 5pm Split Jerk 5 - 6pm Gymnastics (Core Strength and Muscle-Ups) WOD For time: 1000m Row 10 Muscle-Ups 100 Situps 10 Muscle-Ups 100 Double Unders 10 Muscle-Ups (Scaling options for Muscle-Ups - Jumping Bar M-Ups, Transitions) httpv://www.youtube.com/watch?v=zZZlUNAK-uQ...

A) Press 1 - 1 - 1 - 1 - 1 B) Push Press 3 - 3 - 3 - 3 - 3 C) Push Jerk 5 - 5 - 5 - 5 - 5 ...

2 x 10 minute AMRAPs A) 5 Pull-Ups (^Strict) 10 Ring Dips (^Strict) 30 Double Unders (2 D-Us = 1 rep) (^UB) B) 5 Front Squats (60/40kg) (^80/55kg) 10 Russian KB Swings (24/16kg) (^32/24kg) 15 Situps (^T2B) httpv://www.youtube.com/watch?v=eeZiHM7_V6M...

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