Daily WOD

A) Snatch 3-3-2-2-2-1-1-1-1-1   B) E3M x 5 rounds 5 - 10 Deadlifts or 20 - 50 Double Unders 5 – 10 Pull-Ups or 10 Alt DB Snatches 200m ...

A) AMRAP in 8 minutes: 2 Wall Climbs 4 Pushups 8 Toes-to-Bar 16 Lunges   B) E2M   Hang Power Clean and Jerk   8-8-6-6-4-4-4-4   ...

A) Strict Press 1 RM   B) Back Squat 1 RM   C) For time:   200 Double-Unders 50 KB Swings (24/16kg)   (7 minute time cap)   ...

A) E2M x 8 rounds   50 Double Unders + Power Clean + Hang Power Clean + Hang Clean   - goal is max load on the complex - cannot rest longer than 10 seconds from the end of the Double Unders to the start of the complex   B) 5 rft: 10 C2B Pull-Ups 10 G2OH @ 50 - 60% of...

15 rft:   5 Burpees (6”) 5 Front Squats (40/25kg) (^52.5/35kg) 5 HSPU 100m Run   - 30 minute time cap...

A) Bench Press 1 RM   B) REMOM x 5 rounds   5 - 10 Push Presses 20 - 50 Double Unders 5 – 10 Ring Dips 200m 10 – 15 RKB Swings   We've seen many Personal Records set this week so far in Deadlifts, Overhead Squats and Front Squats. How many will set new benchmarks...

A) "Tom"   AMRAP in 25 minutes: 7 Muscle-Ups 11 Thrusters (70/47.5kg) 14 Toes-to-Bar   or   B) “Viola”   AMRAP in 20 minutes: 400m Run 11 Power Snatches (45/30kg) 17 Pull-Ups 13 Power Cleans (45/30kg)   Our mighty Legends group drilling the Power Snatch with Coach Kim and demo by Emma.   ...

A) Overhead Squat 1 RM   B) Front Squat 1 RM   C) For time: 200 Double-Unders 50 Wall ball (9/6kg)   (7 minute time cap)   ...

A) AMRAP in 15 minutes:   15/12 Calories 15 Box Jumps (24/20”) 10 Pushups 10 Alt DB Snatches (20/15kg) 10 Goblet Squats (20/15kg)   B) Deadlift   3-3-2-2-2-1-1-1-1-1   - 15 minutes   ...

A) Partner WOD   AMRAP in 30 minutes:   200 Double Unders 100 Wall Balls (9/6kg) 50 HSPU or Toes-to-Bar 30 Power Cleans (60/40kg) (^90/60kg)   2x 400m Row, 400m Run (both working)   - share work evenly - except for the Power Cleans no set is to be fewer than 5 reps   or   B) “Severin”   For time (*10/5kg):   50 Strict Pull-Ups 100...

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