Daily WOD

E2M x 4   A) 10 DB Bench Presses   B) 1 – 3 Rope Climbs 10 Pendlay Rows   C) 10 Reverse Crunches 10 Russian Twists 20 Bicycles   - complete four rounds at one station before moving to the next [vc_gallery type="image_grid" images="25402" img_size="full"...

Choose A or B, then complete C   A) 12 minute cap For time: 21-15-9-15-21 KB Swings (32/24kg) Calories   Or   B) ML Open 21.2 (12 minute time cap)   For time: 21-15-9-15-21 Thrusters (40/30kg) Pull-Ups   __________________________________   C) 3 x max reps Pushups V-Ups   - continuous reps - superset - rest 2 minutes between sets [vc_row css_animation="" row_type="row" use_row_as_full_screen_section="no" type="full_width"...

A) "Cindy” AMRAP in 20 minutes: 5 Pull-Ups 10 Pushups 15 Squats   Or   B) “Mary” AMRAP in 20 minutes: 5 HSPU 10 Alt Pistols 15 Pull-Ups   - modified options will be offered e.g. 3 Deadlifts between bodyweight movements ...

A) 0 - 15:00 For time:   42-30-18 Calories Lunges   - optional: 1. Overhead/Weighted Lunges 2. Until 15:00 max effort Wall Balls   B) 20:00 - 35:00 REMOM   20 RKBS 20 Situps 10 - 20 Alt Bicep Curls   ...

A) Press 6-6-5-5-4-4-3-3-2-2-1-1   __________________   then   B) EMOM x 10   5 Strict Dips 5 Power Cleans   Or   C) AMRAP in 10 minutes:   30 Alt DB Snatches (20/15kg) 60 Double Unders ...

A) "Falkel" AMRAP in 25 minutes: 8 HSPU 8 Box Jumps (30/24") 1 Rope Climb   or   B) AMRAP in 25 minutes: 15 Box Jump/Step Downs (24/20") 12 S2OH (40/25kg) 9 Toes-to-Bar   - option to add 100m run or 10 Burpees between rounds [vc_gallery type="image_grid"...

@ 0:00 E4M x 3   10 Pull-Ups (^ Bar Muscle-Ups)   10-8-6 Power Snatches (40-50-60%) (^ 50-60-70%)   @ 15:00 E4M x 3   200m Run (^400m)   10-8-6 Front Rack Lunges (40-50-60% of Front Squat)   + optional extras each round - e.g. 20 - 50 Double Unders 10 Pushups 10 Wall Balls [vc_row css_animation="" row_type="row"...

A) ML Open 21.1   
For time: 20 Clean and Jerks (60/45kg) 1000m Row 15 Clean and Jerks 750m Row 10 Clean and Jerks 500m Row   - 20 minute time cap   B) Hang Clean 5 - 4 - 3 - 2 - 3 - 4 - 5 [vc_row css_animation="" row_type="row" use_row_as_full_screen_section="no"...

A) 3 rft: 27 KB Swings (24/16kg) 21 Pushups 15 Goblet Squats (24/16kg) 9 Hollow Rocks 200m Run   B) Bench Press 8-8-8-8-8 ...

1. EMOM x 7 rounds for each couplet     A) 3 - 5 Strict Pull-Ups 10 – 40 Double Unders     B) 3 - 5 Strict Dips 6 - 8 Wall Balls (9/6kg)     C) 20 Sec HS Hold 20 Flutter Kicks (L+R =2) 10 Bicycles (L+R = 2)     Or     2) AMRAP in 21 minutes: 8...

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