Daily WOD

3 Rounds for time : 15 Power snatch (40/30kg) 10 Back Squat  (40/30kg) 5 Sumo-deadlift High Pull Post time to comments.   ...

5 rounds for time: (out of respect for Tabitha's shoulder) 800m run 15 Situps 20 Back extensions 25 Squats Post time to comments. ...

AMRAP in 20 mins 5 Strict Pullups 10 Deadlift (Bodyweight) 15 Calories on the rower Post number of rounds to comments.    ...

"Tabata That"! Tabata Burpee Rest 1 minute Tabata Sit-Up Rest 1 minute Tabata Push-Up Rest 1 minute Tabata Squat The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Tabata score is the least number of reps performed in any of the eight intervals. Post Tabata score for...

Rotate through three stations: Station 1 AMRAP in 10 mins 30 KB swings (24/16kg) 15 Knees to elbows Station 2 Mobility WOD Station 3 2km row Post times to comments.     ...

21-15-9 Medicine Ball Clean Wall Ball (10/6kg) Lateral Jump over parallette (over and back  = 1 rep) Post time to comments.  ...

 Back Squat 5-5-5-5-5 Row 200m between each set and add the times to get a 1km total time. Posts loads and times to comments.   Damon Kelly.  2010 Commonwealth Games Weightlifting Gold Medallist from Cougar's Gym at Chandler. ...

Power Clean 3-3-3-3-3-2-2-2-1-1 Finisher For time: Accumulate 5 minutes of Plank hold and 1 minute of L-sit. Post loads and times to comments. ...

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