Daily WOD

“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 ...

For time: 1000m Row 40 DB Push Press 30 Jumping Lunges 20 Ring Dips 10 Grasshoppers 1000m Run httpv://www.youtube.com/watch?v=WcL86Lv_jsQ...

Skills: Power Snatch WOD: AMRAP in 12 mins: 5 Power Snatch 5  Toes-to-bar 10 Pushups httpv://www.youtube.com/watch?v=qo8OKSLfX0o...

Today and Thursday 7am - Open Gym WOD Either A) “Kelly” 5 rounds for time: 400m Run 30 Box Jumps (24/20") 30 Wall Ball (9/6kg) OR B) 5 rounds for time: 400m Run 50 Double Unders (each round) 50 situps (rnd 1), 50 Back Extensions (rnd 2), 50 Pistol Squats (rnd 3), 50 Plank Rows (rnd 4), 50 Pushups (rnd...

Clean and Jerk 1RM OTM for 10 mins: 3 Squat Cleans 7 Lateral Burpees httpv://www.youtube.com/watch?v=ozYKEHerKCQ...

Either A) “Bradshaw” 10 rounds for time: 3 Handstand Pushups 6 Deadlifts (100/70kg) 12 Pullups 24 Double Unders Or B) For time: *21-18-15-12-9-6-3 *Kettlebell Swings (24/16kg) *Grasshoppers 400m KB Carry (24/16kg) 400m Run ...

"White" 5 rounds for time: 3 Rope Climbs 10 Toes-to-Bar 21 OH Walking Lunges (20/15kg) 400m Run ...

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