Daily WOD

Press 2-2-2-2-2-2-2 In between sets, complete the following exercises for an accumulated time: 30 Kettlebell Swing 24/16kg 30 Calories (on the rower) 30 Pullups 30 Burpees 30 Medicine Ball Cleans 10/6kg 30' Rope Climb (2 x 15' ascents, floor-to-floor) 30 Toes to Bar This is a great photo taken by Jeff at the Hard'nup Challenge...

Deadlift 2-2-2-2-2-2-2 In between sets, complete the following exercises for an accumulated time: 30 Wall Ball 10/6kg 30 Double Unders 30 Pushups 30 Box Jumps 24/20" 30 Dips 30 GHD Situps 30 GHD Back Extensions httpv://www.youtube.com/watch?v=Z19zFlPah-o&feature=player_detailpage...

"Isabel" For time: 30 Snatch 60/40kg httpv://www.youtube.com/watch?v=7Z0QJYozar0&feature=player_detailpage...

Double Whammy #1 Round 1 for time: 21-15-9 Pushups (Option to scale up to ring pushups) Walking Lunge (Option to scale up to weighted / overhead walking lunge. 30/20kg) Situps (Option to scale up to toes-to-bar) Rest 3 minutes Round 2 for time: 21-15-9 Squats (Option to scale up to dumbell thrusters. 15/10kg) Double Unders...

"Roy" 5 rounds for time: 15 Deadlift 100/70kg 20 Box Jumps 24" 25 Pullups httpv://www.youtube.com/watch?v=zEwbGmvd5io&feature=player_detailpage...

For time: 400m Row 50 Double Unders 800m Run 50 Double Unders 800m Run 50 Double Unders 400m Row If you're subbing single skips for the doubles, take some notes from this clip: httpv://www.youtube.com/watch?v=1fVj6USlnsA&feature=player_detailpage...

Bear Complex Perform 5 sets of 7 reps of the following exercises, incrementing the weight up to max load for your final set: Clean Front Squat Push Press Back Squat Push Press  ...

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