Daily WOD

AMRAP in 20 minutes: 3 Muscle-Ups 5 Power Snatch (42.5/30kg) 7 Toes-to-Bar 9 Wall Ball (9/6kg) httpv://www.youtube.com/watch?v=8260UjdQ8QA...

MOBILITY 6.15-7.00pm “Murph” For time: 1.6 km Run 100 Pullups 200 Pushups 300 Squats 1.6 km Run If you are going to attack this workout as an Rx'd effort be aware that it can take 50 minutes plus. If you are not going Rx'd then treat it as a 45 minute AMRAP completing...

Clean and Jerk 1RM Then "Grace" For time 30 Clean and Jerk (60/40kg) Annie T does "Grace" at male Rx'd weight. Action starts at 3:40 httpv://www.youtube.com/watch?v=ONNFgFmXyUQ...

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...

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