Daily WOD

For time: 750m Row Then 3 rounds of: 10 Strict Pullups 20 Power Snatches (35/25kg) 400m Run Compare to 16/08/12 Yesterday many of you had a crack at deadlifting 230kg holding perfect form.  As good as it was to see you hold a good position on the bar, it didn't get moved...

“Nate” AMRAP in 20 minutes: 2 Muscle-Ups 4 Handstand Pushups 8 Kettlebell Swings (32/24kg) Of course, scaling options will be provided, so no feeble Monday-itis excuses! httpv://www.youtube.com/watch?v=Rvm_jHxryqA...

“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...

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