Daily WOD

A) Split Jerk EMOM x 12   B) AMRAP in 12 minutes:   2 x 10 Pushups 10 Toes-to-Bar 10 Calories   2 x 10 Box Dips 10 Box Jumps (24/20”) 100m Run ...

Choose two out of the following three options:   A) EVENT 1 – 2020 ALLSTAR SHOWDOWN   1 – 10 for time:   OHS (50/30kg) Bar Facing Burpees   - 12 minute time cap   B) Power Snatch 12 x 2   C) Alt EMOM x 12   6 – 12 Pull-ups 8 – 15 Calories [vc_row css_animation="" row_type="row"...

A) 500m Row time trial   B) Power Clean   1 RM or 3 x 10 x 60%+   C) 3 rft: 400m Run 30 Alt Hip Touches 20 Wall Balls (9/6kg) 10 Hang Power Cleans (50/35kg) ...

A) Back Squat 1 RM or 3 x 10 x 60%+ ________________ B) “Annie” For time: 50-40-30-20-10 Double Unders Situps   Or   C) “Amanda” For time: 9-7-5 Muscle-Ups Snatches (61/43kg) ...

EVENT 7 - 2020 ALLSTAR SHOWDOWN
.   For Time:
 100 Double Unders 30 Front Squats 50 C2B Pull-Ups 30 Shoulder to Overhead 100 Double Unders
.
   Time Cap : 13 mins   Level – M / F 1 – 20 / 15kg 2 – 30 / 20kg 3 – 45 / 30kg 4...

A) 0 – 11:00 (cap)   EVENT 5 – 2020 ALLSTAR SHOWDOWN   “T2B BIATHLON” 40/30 Cal Row 42 Toes-to-Bar 30/20 Cal Row 30 Toes-to-Bar 20/10 Cal Row 18 Toes-to-Bar
   - every break in the T2B incurs a 10/8 Cal penalty   - Scaling: #1 no penalty for breaking #2 reduce Toes-to-Bar...

A) Push Press 1 x 5 x 50, 60, 70, 80% 4 x 3 x 85%+   
B) 6 rft: 5 Power Cleans Double Unders   Level – M / F, D-U 1 – 20 / 15kg, 10 2 – 35 / 25kg, 20 3 – 50 / 35kg, 30 4 –...

Solo or Partner WOD   “Pyramid Double Helen”   For time: 1 200m Run 63 KB Swings (24/16kg) 36 Pull-Ups 800m Run 42 KB Swings 24 Pull-Ups 400m Run 21 KB Swings 12 Pull-Ups ...

A) Deadlift 8 x 5   then   B) Front Squat 8 x 5   or   C) AMRAP in 24 minutes: 40 / 32 Calories 32 Situps 24 DB Deadlifts (2 x 20/15kg) 16 DB Front Squats 8 Lateral Burpees ...

A) 0 – 10:00 Strict Press 1RM   Then   B) “Grisabel” 10 rft: 3 Clean and Jerks (62.5/45kg) 3 Snatches (62.5/45kg)   or   C) “Betty” 5rft: 12 Push presses (62.5/45kg) 20 Box Jumps (24/20”) ...

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