Daily WOD

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...

MOBILITY 6.15-7.00pm WOD “Nutts” 10 Handstand Pushups 15 Deadlift (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)   Is this you?  MOBILITY 6.15-7.00pm!!  ...

- Overhead Squat Heavy 3's - Back Squat Heavy 3's httpv://www.youtube.com/watch?v=Qzqb2o3V_Po...

MOBILITY 6.15-7.00pm WOD For time: 800m Run 20 Pullups (^Strict) Then 3 x 12 Pushups (^Strict HSPU) 15 KB Swings (24/16kg) (^32/24kg) 20 Pullups (^Strict) 800m Run [caption id="attachment_4511" align="aligncenter" width="431"] Tim S[/caption]...

- Power Clean 1 RM - Power "Elizabeth" 21-15-9 reps for time: Power Cleans Ring Dips [caption id="attachment_4507" align="aligncenter" width="433"] Naomi H[/caption]...

MOBILITY 6.45-7.30am 7.30-8.15am WOD A) AMRAP in 18 minutes 200m Run 9 DB Thrusters (15/10kg) 6 Box Jumps (30/24") B) "Barraza" AMRAP in 18 minutes 200m Run 9 Deadlifts (125/85kg) 6 Burpee Bar Muscle-Ups [caption id="attachment_4500" align="aligncenter" width="480"] Jono - KB Rainbow Warrior[/caption]...

- Front Squat 2 x 20 x 70% of 1RM - AMRAP in 12 minutes: 3 Wall Climbs 6 Power Snatch (45/30kg) 12 Burpees [caption id="attachment_4495" align="aligncenter" width="480"] Marty[/caption]...

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