Daily WOD

Mobility 6.15 - 7.00pm Bench Press 3-3-3 Rope Climbs 2-2-2 Weighted Situps 10-10-10 Weighted Pullups 3-3-3 ...

“Elizabeth” For time: 21-15-9 Squat Cleans (60/40kg) Ring Dips Strict 20 minute cutoff. 3 x 100m Row sprints ...

Bonus Mobility Session - 6.15 - 7.00pm WOD For time: 50 Back Extensions 400m Run 10 Shoot-throughs 15 Toes-to-Bar 20 Squats 800m Run 5 Shoot-throughs 10 Toes-to-Bar 15 Squats 400m Run 10 Shoot-throughs 15 Toes-to-Bar 20 Squats 100 Double Unders Lobb's Garage Gym...

Press 2Rm Back Squats 3 x Max Effort @ above weight - Must be continuous reps, ie lock out, go again - Rest exactly 1 minute between sets - Score is total reps Totally unrelated video, but you really need to see this: httpv://www.youtube.com/watch?v=z3ak4WhFGYc...

Mobility 6.45 - 7.30am 7.30 - 8.15am WOD A) “Barbara” 5 rounds for time (Rest for 3 minutes between rounds. Record total time, do not deduct rest) 20 Pullups 30 Pushups 40 Situps 50 Squats OR B) "Helton" 3 rounds for time: 800m Run 30 Dumbbell Squat Cleans (20/15kg) 30 Burpees 50 minute cutoff on both workouts.  ...

Bonus Session - Mobility with Sandy 6:15 - 7.00pm WOD "Christine" 3 rounds for time: 500m Row 12 Deadlift (Bodyweight) 21 Box Jumps (20", old school) Optional Deadlift 3RM ...

Snatch 3RM OTM for 10 minutes: 3 Overhead Squat 3 Chest-to-Bar Pullups (or Bar Muscle-Ups) httpv://www.youtube.com/watch?v=B1g4INnwaaY 136kg - Nuff said....

Mobility - Tonight 6.15 - 7.00pm WOD Wall Walks 5-5-5-5 Thrusters 5-5-5-5 Double Leg Lowers 10-10-10 Superman Holds 3 x 2mins ...

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