Daily WOD

A) Deadlift   4 RM   B) E2M for 16 minutes:   4 Deadlifts  + 4 M-Ups or 12/9 Cal Row  + 40 Second Plank ...

A) AMRAP in 10 minutes: 10 Box Jumpovers (24/20”) 10 Calories 10 DB Snatches (1 x 20/15kg) 10 Toes-to-Bar   B) AMRAP in 10 minutes: 80m Farmer Carry (2 x 24/16kg) 12 Strict Presses (40/25kg) 20 Shoulder Taps (1 Pushup to begin each set of 4 reps) ...

A) AMRAP in 20 minutes: 1 round of "DT"* 10 Pushups 10 Squats 10 Situps 2 rounds of "DT" 20 Pushups 20 Squats 20 Situps 3 rounds of "DT" etc.   *1 round of "DT is: 12 Deadlifts (70/47.5kg) 9 Hang Power Cleans (70/47.5kg) 6 Push Jerks (70/47.5kg)   or   B) "Open 19.5" For time: 33 - 27 - 21 - 15 - 9 Thrusters (43/29kg) C2B Pull-Ups   - 20...

Partner WOD   AMRAP in 20 mins:   10 Power Cleans (50/35kg) (^70/50kg) 10 Burpee Box Jumps (24/20") 3 Rope Climbs 400m Run   - One partner works through the reps while the other partner runs the 400, then swap. - sub 3 Ring Rows + 3 Toes-to-Bar per Rope Climb ...

A) Bench Press 1 x 10 (barbell) 2 x 8 3 x 5 4 x 2     B) E30S for 5 mins   2 Clusters     or     C) 2km Run ...

AMRAP in 20 minutes:   2 x 10 Push Presses (52.5/35kg) 10 KB Swings (24/16kg) 10 Box Jumps (24/20”)   200m Run ...

A) Back Squat 1 x 10 (barbell) 2 x 8 3 x 5 4 x 2   B) Partner WOD Incrementing AMRAP in 7 minutes: Pushups Squats Deadifts   - partners alternate after each movement - 1 rep of each in round 1, 2 reps of each in round 2 etc.   e.g. A– 1 Pushup, B- 1 Squat, A– 1...

EMOM - complete 5 rounds at one station before rotating to the next - rest one minute between rounds   12/9 Calories   10 DB Thrusters   10 Pull-Ups   50 Double Unders   15 Situps ...

Non-registered athletes A) Power Snatch - 15 minutes B) AMRAP in 12 minutes: 3 x 10 Power Snatches (45/30kg) 12 Burpees 3 x 10 Chest-to-Bar Pull-Ups 12 Burpees   Registered athletes: C) "Open 19.4" 3 x 10 Snatches (43/29kg) 12 Bar-Facing Burpees   Rest 3 minutes   3 x 10 Bar Muscle-Ups 12 Bar-Facing Burpees - 12 minute time cap  ...

"Rankel" AMRAP in 20 minutes: 6 Deadlifts (102.5/70kg) 7 Pukies (Burpee Pull-Ups, 6") 10 KB Swings (32/24kg) 200m Run ...

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