Daily WOD

Thursday, 07/07/16

“Nutts” 10 Handstand Pushups 15 Deadlifts (115 / 77.5kg) 25 Box Jumps (30/24") 50 Pullups 100 Wall Ball (9/6kg) 200 Double Unders 400m Run (Carrying a plate: 20/15kg) - compare to 11/07/13 - scaling will include the option to partition the Pull-Ups, Wall Ball and Double Unders into 5 rounds of 10 Pull-Ups, 20...

Wednesday, 06/07/16

A) Power Clean 3 RM B) Death by 10 metres ...

Tuesday, 05/07/16

A) Push Press 3 RM B) Power Snatch 3 RM C) "Isabel" For time: 30 Snatches (62.5/45kg) - compare to 28/04/16 ...

Monday, 04/07/16

A) Press 3 RM B) "Fran" For time: 21 - 15 - 9 Thrusters (43/30kg) Pull-Ups ...

Sunday, 03/07/16 – Rest Day

Saturday, 02/07/16

6:00, 7:00 and 8:00am A) 3 rounds for time: 1000m Run 20 Chest-to-Bar Pull-Ups 25 Box Jump + Squat (24/20") or B) "Angie" For time: 100 Pull-Ups 100 Pushups 100 Situps 100 Squats 7:00am Weightlifting ...

Friday, 01/07/16

3 x AMRAP in 7 minutes: A) 200m Row 10 Push Presses (50/35kg) (^70/50kg) B) 200m Run 10 Toes-to-Bar (^UB) C) 20 V-Crunches 10 Kettlebell Swings (24/16kg) (^32/24kg) Hands up if you don't want Naomi to go. ...

Thursday, 30/06/16

A) E2M for 5 rounds: 10 Bench Presses 2 Rope Climbs B) E2M for 5 rounds: 10 KB Front Rack Lunges 2 Snatches In the first clip Tommy Marquez breaks down Kara's 2016 Regionals Event 1 record and in the second clip Kara's heat starts at 48:00. https://www.youtube.com/watch?v=K89qxbE5GY4 https://www.youtube.com/watch?v=oJ6K12jXXSQ...

Wednesday, 29/06/16

A) Power Clean 5 - 5 - 5 Then B or C B) 3 rounds for time: 50 Squats 14 Chest-to-Bar Pull-Ups 12 Shoulder to Overhead (62.5/45kg) 10 Hang Power Cleans (62.5/45kg) or C) "Nasty Girls" 3 rounds for time: 50 Squats 7 Muscle-Ups 10 Hang Power Cleans (62.5/45kg) - Compare to 21/02/15  ...

Tuesday, 28/06/16

D40 For time: 40 Double Unders 400m Dash 40 Double Unders 40 Decline Pushups (Toes on a medball) 40 Deadlifts (80/60kg) 40 Dumbbell Snatches (alt. 1 x 20/15kg) 40 Dips (strict) 40 Double Unders 400m Dash 40 Double Unders  ...