Daily WOD

A) AMRAP in 20 minutes 9 Kettlebell Swings (24/16kg) 8 Weighted Step-ups (24/16kg. Alternate legs each round.) 9 Pullups OR B) "Johnson" AMRAP in 20 minutes: 9 Deadlifts (110/75kg) 8 Muscle-Ups 9 Squat Cleans (70/47.5kg) ...

A) Press 3-3-3 Push Press 3-3-3 B) 6 minute AMRAP (4 x 90 second stations) - Box Jumps (30/24") - Hanging L-Sit (every 2 seconds accumulated = 1 rep) - Overhead Lunges (20/15kg) - Russian Twists (20/15kg) All the best to Big T with his new gym at West End - Gym Nation...

1km Row *21-15-9 *SDHP (50/35kg) *Ring Dips 1km Run httpv://www.youtube.com/watch?v=AaYHWNM0jOM...

A) “Cindy” (or a sneaky "Chelsea") AMRAP in 20 minutes: 5 Pull-ups 10 Push-ups 15 Squats OR B) "Ralph" 4 rounds for time: 8 Deadlifts (110/80kg) 16 Burpees 3 Rope Climbs 600m Run Welcome to Sarah and Camille who thoughtfully coordinated their outfits for their intros even though they had never met before, and while this may seem...

AMRAP in 20 minutes: 20 Double Unders 20 Wall Ball 3 Wall Climbs 200m Run httpv://www.youtube.com/watch?v=-J8UtZR6Z4E I am a little bit concerned about posting this now that Ozzie's in the house. Don't try this at home kids, or at our gym Oz....

A) High Hang Snatch 5 x Bar then 2-2-2-2-2-2-2 These are incrementing sets. Only increase weight if both reps are solid. B) Incrementing ladder of High Hang Snatches for 8 minutes beginning each round with 5 Pushups and 5 V-Ups. httpv://www.youtube.com/watch?v=bpHJCLc0th4...

A) "Fran" 21-15-9 reps for time of: Thrusters (42.5/30kg) Pullups B) Bench Press Find 1RM httpv://www.youtube.com/watch?v=KYaqy4zcAJg...

- Double 15 minute AMRAP. - 2 minutes rest between efforts. - Both AMRAPs begin with an 800m run and then continue for the remainder of the 15 minutes with: A) 5 Burpee Box Jumpovers (24/20") 10 Single-arm Russian KB Swings (24/16kg. 5 x LH, 5 x RH) 15 PVC Overhead Squats B) 5...

Clean and Jerk 1-1-1-1-1 httpv://www.youtube.com/watch?v=QPO0LuDxXUE&feature=related...

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