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    Daily WOD

    A) Weightlifting   Or   B1) 0 – 20:00 5 rft:   400m Run 15 Thrusters (45/30kg) + Strict Press 5 RM   B2) 23:00 – 35:00 Alt EMOM   10 – 20 Kick Sits Or 5 – 10 Abwheels   10 Bent Over Rows ...

    03 August, 2022 /

    A) Deficit Deadlift   6 x 5   B) AMRAP in 12 minutes:   16 Russian Twists (20/15kg) plate 12 Pull-Ups 8 Burpees (over the plate) ...

    02 August, 2022 /

    A) E90S x 10 rounds   3 Power Cleans 1 Push Press 1 Push Jerk 1 Split Jerk   B) 5 rft:   15 Pushups 5 Hang Power Cleans (60/40kg) 15 Box Jumps (24/20”) 5 Ring Dips ...

    01 August, 2022 /

    2 x 12 minutes:   A) AMRAP 6 Man Makers (2 x 15/10kg) 60 Double Unders 60 Second Plank   (1 Man Maker = Renegade Row + Cluster)   B) 60/50 Calories   Then AMRAP 15 Toes-to-Bar 15 SDHP (45/30kg) 60 Second Wall Sit [vc_gallery type="image_grid" images="29259" img_size="ful"...

    31 July, 2022 /

    E2M x 5   A) 7 Bench Presses   B) 200m Row   Then AMRAP until 1.30 Alt DB Snatches (20/15kg)   C) 10 Pendlay Rows 20 Air Squats   Then AMRAP until 1.30 Lateral Burpees ...

    29 July, 2022 /

    5 rft:   7 Power Cleans (60/40kg) 7 Strict Dips 200m Run   Rest 3 minutes   5 rft:   7 Push Presses (60/40kg) 7 Strict Pull-Ups 200m Run ...

    28 July, 2022 /

    A) Weightlifting   Or   B) E7M x 5 rounds   50 Double Unders 40 Mountain Climbers 30/24 Calories 20 Toes-to-Bar 10 DB Thrusters (2 x 20/15kg) ...

    27 July, 2022 /

    - This workout was written to celebrate Maaike and Shoshannah's wedding which occurred on June 11, 2022. The original idea was to complete it on the Monday prior to the wedding but life had other plans for them,...

    26 July, 2022 /

    A) Clean   3-3-3-2-2-2-1-1-1-1   then either   B ) Push Jerk   5-5-5-5   or   C) 4 rft: 6 Devils Presses (2 x 20/15kg DB) 9 C2B Pull-Ups 12 Lunges (20/15kg) ...

    25 July, 2022 /

    A) E2M x 5   15 Wall Balls (9/6kg) 5 Deadlifts   B ) Incrementing AMRAP in 10 minutes   1-2-3-4-5-1-2… Strict Press (50/35kg)   5-10-15-20-25-5-10.. Double Unders   - after completing round 5 repeat the sequence from the start ...

    24 July, 2022 /
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