Daily WOD

A) E45S x 10 rounds   1 Power Clean   B) "The Chief"   5 x AMRAP in 3 minutes:   3 Power Cleans (62.5/45kg) 6 Pushups 9 Squats   - rest one minute between rounds   Or   2 Muscle-Ups 4 HSPU 8 KB Swings (32/24kg) [vc_gallery type="image_grid" images="29165" img_size="full" column_number="2"...

A) EMOM x 12   2 Split Jerks   (or 2 Back Squats)   B) For time:   300 Double Unders 60 Toes-to-Bar   - partition as required - 12 minute time cap ...

A) Weightlifting   Or   B) AMRAP in 40 minutes:   1000/800m Row 50 Alt DB Snatches (20/15kg) 1 Minute Wall Sit 50 Box Stepovers (24/20”) 1 Minute Plank ...

A) E45S x 10 rounds   1 Power Snatch   B) 7 rft:   15 Situps 10 Pull-Ups 5 Power Snatches ...

Rotating EMOM x 5 rounds:   5 Pushups (^deficit) 10 Box Jumps (24/20”) 5 Pushups (^deficit)   5 Hang Power Cleans   30 Bicycles (L+R=2)   10 KB Front Rack Lunges   AMRAP Cals   Rest ...

A) E2M x 5   12 Pistols (sub Single Leg Box Stepups) 10 Alt DB Strict Presses 8 Deadlifts   Then   B) Bench Press 7 x 5   Or   C) For time:   1600m Run 40 Wall Balls (9/6kg) ...

A) E90S x 8 rounds   5 Strict Pull-Ups 10 KB Snatches (5 LH, 5 RH. 24/16kg)   B) AMRAP in 12 mins: 6 DB Hang Cleans (2 x 20/15kg) 12 Calories 36 Double Unders ...

12 rft:   6 Burpees (6”) 6 Toes-to-Bar 6 SDHP (52.5/35kg) 6 Box Stepovers (24/20”. 2 x 15/10kg DB) ...

A) Weightlifting   C&J complexes 20 minutes – whole group   Then   B) Continue weightlifting   Or   C) AMRAP in 10 minutes:   8 C2B Pull-Ups 8 Deadlifts 16 Lunges ...

For time:   8 x 5 Back Squats 10 Plank Jacks   Into   8 x 5 DB Bench Presses 40 Double Unders   Into   1600/1200m Row ...

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