Daily WOD

MOBILITY 6.15-7.00pm WOD - Cleans Heavy 3's -For time: 10 Rope Climbs 800m Run (9/6kg) 80 Squats [caption id="attachment_4425" align="aligncenter" width="480"] Carly B[/caption]  ...

Every three minutes, for ten rounds, complete: 10 Kettlebell Swings (24/16kg) 10 Pushups 5 Deadlifts @70% of 1RM (60% for novice/intermediate) For extra challenge: > Increase KB weight > Deficit Pushups > Add 4 Muscle-ups every second round httpv://www.youtube.com/watch?v=ME7fwQ1jnm0 Some rad Party Pants Dan!...

MOBILITY 6.45-7.30am 7.30-8.15am WOD (A, B or C) A) “Fran” (Yes, again. An opportunity to go even better!) For time: 21-15-9 Thrusters (43/30kg) Pullups B) Heavy “Fran” For time: 15-12-9 Thrusters (61/43kg) Pullups (20/15kg) C) “Michael” 3 rounds for time: 800m Run 50 Back Extensions 50 Situps [caption id="attachment_4413" align="aligncenter" width="640"] Jamie E[/caption]...

“Whitten” 5 Rounds for time… 22 Kettlebell Swings (32/24kg) 22 Box Jumps (24/20") Run 400m 22 Burpees 22 Wall Ball (9/6kg) Novice - 20 minute time cap Intermediate - 30 minute time cap [caption id="attachment_4409" align="aligncenter" width="503"] Marc G, Sharelle[/caption]...

-For time: 500m Row -Back Squats Heavy 3's + 30 Ring Rows, 30 Deficit Pushups [caption id="attachment_4406" align="aligncenter" width="800"] Our Healthy Habits Challenge winners:Rich Fr and Smithy (not Oz and Camo)[/caption]...

-Mayhem- (2 Rnds) For time: 20 SDHP (50/35kg) 30 Situps 40 Double-unders 20 Shoulder-to-Overhead (50/35kg) 30 Situps 40 Double-unders 20 Front Squats (50/35kg) 30 Situps 40 Double-unders (Rx+ = additional 20 Thrusters (50/35kg) + 50 Unbroken Double-Unders) httpv://www.youtube.com/watch?v=WmokZrAdIxc...

MOBILITY 6.15-7.00pm WOD - Clean and Jerk 7-7-5-5-3-3-1-1 All sets are single reps. Develop a routine, get comfortable with it, own it. - On the minute for 10 minutes: 3 Jerks 5 Deadlifts httpv://www.youtube.com/watch?v=KB3aywSbjhc...

8am Open Gym only "Loredo" Six rounds for time of: 24 Squats 24 Push-ups 24 Walking lunges 400m Run [caption id="attachment_4393" align="aligncenter" width="640"] Killer[/caption]...

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