Daily WOD

MOBILITY 6.15-7.00pm Jerk 10-5-5-3-3-1-1-1 15 minutes to find 1RM. First set is with an empty barbell then increment as required. Then Ten rounds for time of: 15 Kettlebell Swings (24/16kg) 15 Situps (15 minute cutoff) [caption id="attachment_4160" align="aligncenter" width="800"] Kim LOpen awesomeness[/caption]...

Hang Clean 10-5-5-3-3-1-1-1 15 minutes to find 1RM. First set is with an empty barbell then increment as required. Then Ten rounds for time of: 15 Deadlifts (60/40kg) 15 Push-ups (15 minute cutoff) [caption id="attachment_4154" align="aligncenter" width="800"] Hershcules Hunkmanovic Krushtolini.Open 13-2[/caption]...

MOBILITY 6.45-7.30am 7.30-8.15am Change of plan for the wet weather! A) "Sean" 10 rounds for time: 11 Chest-to-Bar Pullups 22 Front Squats (35/25kg) or B) 10 rounds for time: 7 Box Jumps (30/24") 7 Kettlebell Swings (32/24kg) 7 Strict Press (42.5/30kg) 7 V-Ups [caption id="attachment_4144" align="aligncenter" width="800"] Hoo Ru[/caption]...

“Filthy Fifty” 50 Box Jumps (24") 50 Jumping Pullups 50 Kettlebell Swings (16kg) 50 Walking Lunges 50 Knees to Elbows 50 Push Press (20/15kg) 50 Back Extensions 50 Wall Ball (9/6kg) 50 Burpees 50 Double Unders ...

MOBILITY 6.15-7.00pm WOD Snatch 3x1 @ 90% of 1RM 3x1 @ 95% of 1RM 3x1 for max effort httpv://www.youtube.com/watch?v=VAaI49yDalQ&feature=player_embedded...

With a 30 minute cutoff A) For time: 2 rounds of: 21 SDHP (40/30kg) 15 Box Jumps (24/20") 9 Strict Pullups 400m Run 21 Push Press (40/30kg) 15 Box Jumps (24/20") 9 Strict Pullups 400m Run Then 20 Calories on the Rower - included in time Or B) For time: 2 rounds of: 21 SDHP (50/35kg) 15 Back Squats (50/30kg) 9 Muscle-Ups 400m Run 21 Push Press (50/35kg) 15...

MOBILITY 6.30-7.00pm (Half Hour class) Deadlift 1RM Finisher for time: 1km Run 50 x (1 Burpee, 1 Double Under)  ...

If you haven't yet submitted your score for 13.5 get it in before 9am today and finalise your Open result. “The Chief” Complete as many rounds and reps as possible in 5 intervals of 3 minutes, resting one minute between each interval: 3 Power Cleans (60/40kg) 6 Pushups 9 Squats httpv://www.youtube.com/watch?v=kPZvtIDLjpI...

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