Daily WOD

A) Back Squat 7 x 4 @ 80 - 85%   then   B) EMOM x 15   1 Split Jerk   Or   C) AMRAP in 15 minutes: 15 Pushups 9 Box Jumps (24/20”) 3 Split Jerks   Photos from 2016/17 ...

A) Hang Power Clean 7 RM   B) For time:   30 Calories 30 Deadlifts (50/35kg) (^70/50kg) 24 Calories 24 Burpees 18 Calories 18 Hang Power Cleans 12 Calories 12 Shoulder-to-Overhead 6 Calories 6 Wall Walks   More from the 2015/2016 era. Coach Kim with an original pike press scaling option. [vc_row css_animation="" row_type="row" use_row_as_full_screen_section="no" type="full_width" angled_section="no"...

- class schedule as per normal for this week   A) E90S x 7   4 Bench Presses   B) E90S x 7   4 Strict (weighted) Pull-Ups 4 – 8 Double KB Front Squats   C) AMRAP in 11 minutes:   100m Run 10 Alt DB Snatches (20/15kg)   I'm going through the archives so there'll...

A) Strict Press   Pause 5 RM - pause at the shoulder and at lockout on each rep   B) Partner or solo For time:   120 Double Unders 60 Squats 30 Push Presses (45/30kg)   2 x 60 Double Unders 30 Squats 15 Push Presses   3 x 40 Double Unders 20 Squats 10 Push Presses   Weightlifting classes -...

A) Rowing intervals   750m Row Rest 4 minutes 750m Row   Then   B) For time: 80 Pushups 80 Box Jump - Stepdowns (24/20”) 40 Toes-to-Bar 40 Power Cleans (60/40kg) 20 Lateral Burpees   Or   C) DB Bench Press 4 rounds of drop sets   6 heavy reps straight into 12 lighter reps   Our Legends classes for 50...

A) Weightlifting   Or   B) 0 - 15:00 50 Box Stepovers (24/20")   Then AMRAP 40 Double Unders 20 OH DB Lunges (20/15kg) 10 Ring Dips (sub Box Dips)   @ 20:00 E5M x 3   600m Run 10 Abwheel Rollouts ...

A) “Barraza”   AMRAP in 18 minutes:   200m Run 9 Deadlifts (125/85kg) 6 Burpee Bar Muscle-Ups   B) 3 rounds, not for time:   15 Banded Pull-Aparts   15 Hollow Rocks   15m HS Walk (sub as far as possible in 1 minute or 1 minute HS Hold/Plank) [vc_row css_animation="" row_type="row" use_row_as_full_screen_section="no" type="full_width" angled_section="no"...

A) 1. 15 minutes to find your max   Snatch + 2 Overhead Squats + Hang Snatch + 2 Overhead Squats   2. AMRAP in 5 minutes: 5 Power Snatches 15 Situps     B) For time:   1500m Row ...

A) EMOM x 8   4 - 8 Strict HSPU     B) On a running clock, for time:   8 rounds of: 8 Wall Balls (9/6kg) 8 C2B Pull-Ups   8 rounds of: 8 Alt DB Snatches (20/15kg) 32 Double Unders   64 Calories [vc_gallery type="image_grid" images="29888" img_size="full"...

A) Deadlift   1 x 6 @ 75% 1 x 5 @ 80% 1 x 4 @ 85% 3 x 3 @ 90%     B) AMRAP in 12 minutes:   12-9-6-3-12-9-6… Toes-to-Bar (^Bar M-Ups) 8 x 25’ Shuttles ...

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