Daily WOD

7:30am Fundamentals - Front Squat 8:30am WOD "Helen" 3 rounds for time: 400m run 21 Kettlebell swings 24/16kg 12 Pull-ups Level 2 Benchmark workout. Target time is sub 11:30. httpv://www.youtube.com/watch?v=T5gL9IIzbsY&feature=player_detailpage...

20 Wall Ball, Sprint 200m 20 Crunch Ball, Sprint 200m 15 Wall Ball, Sprint 200m 15 Crunch Ball, Sprint 200m 10 Wall Ball, Sprint 200m 10 Crunch Ball, Sprint 200m 5 Wall Ball, Sprint 200m 5 Crunch Ball, Sprint 200m ...

For time: 200 double unders 150 squats 100 back extensions 50 knees to elbows httpv://www.youtube.com/watch?v=mtzI3ymtPvg&feature=player_detailpage    ...

Complete as many rounds as possible in ten minutes: 5 Sumo-deadlift High Pull 40/30kg 5 Push Press 40/30kg Who is that person who keeps sneaking into the background of all the pictures?...

Complete as many rounds as possible in 30 minutes: 500m row 400m run 60 double unders 50 Step-ups 20" httpv://www.youtube.com/watch?v=Vo0Cazxj_yc&feature=player_embedded...

7:30am Fundamentals Deadlift 8:30am WOD Double 8 minute Amrap (3 minute rest between efforts) Amrap #1 in 8 minutes 15 KB Swings 24/16kg 30 Double Unders Amrap #2 in 8 minutes 15 Pushups 30 Lunges Post total reps to comments.  ...

HAPPY BIRTHDAY SONIA! Complete as many rounds as possible in 15  minutes of: 20m Farmer Carry (Men-20kg DB, Women-15kg DB) 10 Box Jumps 20" 20m Farmer Carry (Men-20kg DB, Women-15kg DB) 10 Box Dips Post number of rounds to comments. httpv://www.youtube.com/watch?v=7dCPjcAYBEQ&feature=player_embedded...

Games WOD 11.6 Complete as many reps as possible in 7 minutes of the following rep scheme: 3 Thrusters 45/30kg 3 Chest to Bar Pullups 6 Thrusters 45/30kg 6 Chest to Bar Pullups 9 Thrusters 45/30kg 9 Chest to Bar Pullups Continue incrementing by 3 reps of each movement every round. Post number of reps to...

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