Daily WOD

Thursday, 26/02/15

For time: 8 x 5 Pull-Ups (^C2B) 5 Pushups (^Burpees) Rest 2 minutes 100 Double Unders (^200) Rest 2 minutes 8 x 2 Deadlifts (60/40kg) (^80/60kg) 2 Hang Power Cleans (60/40kg) (^80/60kg) (unbroken reps for each round to count) httpv://www.youtube.com/watch?v=5Dx4qAl5GCY...

Wednesday, 25/02/15

A) Back Squat 3 RM B) 3 x 7 x 70% of 3 RM   ...

Tueday, 24/02/15

A) Push Jerk 3 RM B) 3 x 7 x 70% of 3RM C) Optional finisher 2km Row httpv://www.youtube.com/watch?v=_CgoVGxsVqs...

Monday, 23/02/15

Clean “Willy” 3 rounds for time: 800m Run 5 Front Squats (102.5/70kg – cleaned) 200m Run 11 Chest-to-Bar Pull-Ups 400m Run 12 Kettlebell Swings (32/24kg) Congratulations on your first muscle-up Gary. Many more to come.  ...

Sunday, 22/02/15 – Rest Day

Saturday, 21/02/15

A) “Betty” 5 rounds for time: 12 Push Presses (62.5/45kg) 20 Box Jumps (24/20") or B) “Nasty Girls” 3 rounds for time: 50 Squats 7 Muscle-Ups 10 Hang Power Cleans (62.5/45kg) httpv://www.youtube.com/watch?v=RMaGrM7tabI&feature=youtu.be...

Friday, 20/02/15

Deadlift 10 x 3 - Start at 50-60% of 1RM for the first set and increment up to 80-85% of 1RM by set 6 and hold across the rest of the sets. httpv://www.youtube.com/watch?v=Kyo0ZJS0EZQ...

Thursday, 19/02/15

For time: 800m Run 40 Double Unders (^80) 20 Pull-Ups (^Chest-to-Bar) Rest 3 minutes 800m Row 40 Double Unders (^80) 20 Power Cleans (50/35kg) (^Thrusters) - Bonus optional finisher if you complete the workout under 20 minutes (including the 3 minute rest) ...

Wednesday, 18/02/15

A) EMOM for 6 minutes Front Squat 3 x 80% B) With an 8 minute time cap: 4 Rope Climbs (^8) Then AMRAP 8 Box Jumpovers (24/20") (^30/24") 8 SDHP (40/30kg) (^50/37.5kg) Bacon explosion..when too much bacon is not enough. httpv://www.youtube.com/watch?v=gewdcAkUtac...

Tuesday, 17/02/15

"Luke" For time: 400m Run 15 Clean and Jerks (70/50kg) 400m Run 30 Toes-to-Bar Run 400m 45 Wall Ball (9/6kg) 400m Run 45 Kettlebell Swings (24/16kg) 400m Run 30 Ring Dips 400m Run 15 Weighted Lunges (70/50kg) 400m Run - You will need to be prepped and ready to go fairly quickly so here are the scaling/modifying options for you...