Daily WOD

A) Thruster 3 RM B) "Tallulah" For time: 10 Thrusters 50 D-U 8 Thrusters 40 D-U 6 Thrusters 30 D-U 4 Thrusters 20 D-U 2 Thrusters 10 D-U L1 – 25/15kg L2 – 40/27.5kg L3 – 55/40kg L4 – 70/52.5kg L5 – 85/65kg Bar Bell Free - as above but sub: 20 - 16 - 12 - 8 - 4 Thrusters (2 x 16/12kg KB)  ...

2 x 10 Minute EMOMs A) Lamb 5 Deadlifts @ 50-60% + 5-10 Toes-to-Bar or 1-3 Muscle Ups B) Tuna Fish 5 SDHP + AMRAP Lateral Burpees to 30 sec. ...

Strength 5 rounds, not for time: 4 Power Snatches 5 Overhead Squats 6 x 10 Farmer Walks *No racks 4 Minute Challenge It. Is. Back. How hard could 4 minutes be? ...

"Zwanzig" 5 Rounds For Time 20 Situps 20 Pull-Ups 20 Box Jumps (24/20") 20 KB Swings (24/16kg) 2 minute rest between rounds ...

A) Clean 15 minutes to build to a heavy triple. B) "Elizabeth" For time: 21-15-9 Cleans (62.5/45kg) Ring Dips   ...

A) Push Jerk 5-5-5-5-5 B) "Chutney on Toast" For time: 800m Row 60 Double Unders 400m run 20 Burpees (6") ...

For time:   60 Calories   Then 6 x   10 Box Jumps (24/20") 10 Situps 10 KB Swings (24/16kg) 10 Pushups 10 Lunges 10 SDHP (24/16kg)  ...

A) Snatch Balance 1 - 1 - 1 B) Overhead Squat 3 - 3 - 3 C) Push Jerk 5 - 5 - 5 ...

AMRAP in 20 mins: 80 Double Unders400m Run20 Wall Ball (9/6kg)20 Deadlifts (70/50kg) 40 Double Unders200m Run10 Wall Ball10 Deadlifts All the way from China. (Thanks Michael Lobb for the photo.) ...

Alt EMOM for 20 mins: A) 5 Hang Power Clean and Jerks B) 5 - 10 Pull-Upsor2 - 5 Muscle-Ups ...

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