Daily WOD

MOBILITY 6.45-7.30am 7.30-8.15am WOD A) 5 rounds for time: 5 DB Cleans (15/10kg) 10 DB Strict Press (15/10kg) 5 DB Rengade Rows (15/10kg) 20 Double Unders 90 Seconds Rest or B) “Hammer” 5 rounds for time: 5 Power Cleans (62.5/45kg) 10 Front Squat (62.5/45kg) 5 Jerks (62.5/45kg) 20 Pullups 90 Second Rest  httpv://www.youtube.com/watch?v=sHSGFk8m44Y&feature=c4-overview&list=UUtcQ6TPwXAYgZ1Mcl3M1vng...

"Christine" 3 rounds for time: 500m Row 12 Deadlift (Bodyweight) 21 Box Jumps (20", old school) httpv://www.youtube.com/watch?v=48pbnL7FWZA...

MOBILITY 6.15-7.00pm WOD AMURAP (As many unbroken reps as possible) in 20 minutes: 400m Run Rnd 1 - Pullups Rnd 2 - HSPU Rnd 3 - SDHP (40/30kg) Repeat the cycle for the duration of the 20 minutes. Indicate total reps for score and number of rounds completed. eg. 57 (6) = 57 reps...

MOBILITY 6.15-7.00pm Snatch - 15 mins to work up 50% (Novice) - 70% (Experienced) of your 1RM Then either: A) Go heavy or B) On the minute for 25 minutes: 3 Power Snatch + 5 Toes-to-Bar (Minute 0:00-9:59) + 5 Burpees (Minute 10:00-19:59) Go heavy (Minute 20:00-25:00) httpv://www.youtube.com/watch?v=4LpqPUWHH5k  ...

3 rounds for time: 10 Power Clean (62.5/45kg) 20 KB Swings (24/16kg) 30 Wall Ball (9/6kg) 400m Run http://www.youtube.com/watch?v=DQ3zy4xw--A...

MOBILITY 6.45-7.30am 7.30-8.15am WOD A) “Claudia” 5 rounds for time: 20 Kettlebell Swings (24/16kg) 400m run or B) “Ryan” 5 rounds for time: 7 Muscle-ups 21 Burpees (to a target 6" above standing reach) httpv://www.youtube.com/watch?v=xHO3jP-eF_U...

3 x 10 minute AMRAPs Experienced do all three Intermediate and Novices do either A) or B) and then C) A) 3 Snatch (50/35kg) 10 Pushups B) 3 Clean and Jerk (70/50kg) 10 Ring Rows C) 3 Turkish Getups (24/16kg) 10 Goblet Squats (24/16kg) httpv://www.youtube.com/watch?v=X1ZZN0JNGvo Old School Weightlifting, including the Press which has been discontinued, and the Split...

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