Daily WOD

Strength Day - Deadlift - Dips - Pullups Finisher For time: 200 Double Unders (5 minute time cap) ...

MOBILITY 6.15-7.00pm WOD 5 rounds for time: 400m Run 5 Strict HSPU 10 Hang Cleans (62.5/45kg) [caption id="attachment_4480" align="aligncenter" width="640"] Ernest KB G2OH[/caption]...

1000 seconds 10 Stations 100 seconds per station 20 seconds rest between stations For total reps: 1. Row (metres/10) 2. Situps 3. Pullups 4. Pushups 5. Squats 6. Wall Climb Shoulder Taps (L+R=1) 7. Hanging Tuck (seconds) 8. Lateral Stepovers 9. Kettlebell Swings (24/16kg) 10. Walking Lunge (metres) [caption id="attachment_4473" align="aligncenter" width="640"] Lana rope climb[/caption]  ...

MOBILITY 6.45-7.30am 7.30-8.15am A) “Jack” AMRAP in 20 minutes of: 10 Push Press (52.5/35kg) 10 Kettlebell Swings (24/16kg) 10 Box Jumps (24") or B) "Hortman" AMRAP in 45 minutes: 800m Run 80 Squats 8 Muscle-Ups Scaling options will include #1 AMRAP in 20 minutes - 400m Run, 40 Squats, 4 MU's #2 AMRAP in 20 minutes - 400m Run, 40 Squats, Sub...

For time: 25-6-13 Power Snatch (45/30kg) Burpees Knees-to-Elbows [caption id="attachment_4462" align="aligncenter" width="430"] We just watched Superman and I'd recognise that back anywhere now - It's Clark Trent!![/caption]...

- Clean and Jerk 20 minutes - OTM for 12 minutes: 3 Cleans 7 Toes-to-Bar (odd minutes) 7 Box Jumps (even minutes) httpv://www.youtube.com/watch?v=K-usADcRXZM&feature=endscreen...

For time: 1600m Row 50 KB Swings (24/16kg) 50 KB Kick Back Burpees 50 KB Ground to Overhead 50 KB Sumo DL 50 KB Swings Post a caption to comments: [caption id="attachment_4457" align="aligncenter" width="640"] Muscle-Ups made easy - pull the rings down to you.[/caption]...

MOBILITY 6.15-7.00pm WOD - I know how disappointed many of you were not to get the chance to do this on Saturday, so here's another opportunity: “Bull” 2 rounds for time: 200 Double Unders 50 Overhead Squats (62.5/45kg) 50 Pull-ups 1600m Run If you are intending to do “Bull” as Rx'd we recommend you begin...

- Press 3RM - Push Press 3RM - AMRAP in 10 minutes: 10 Wall Ball 10 Pushups 10 Overhead Lunges [caption id="attachment_4445" align="aligncenter" width="608"] Netty, Hoppo[/caption]...

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