Daily WOD

A) Deadlift   10 x 4   (first set at 50%)   B ) AMRAP in 12 minutes:   12 C2B Pull-Ups 6 Double KB Power Cleans (2 x 24/16kg) 6 Front Rack Lunges 6 Burpees Over The Platform [vc_gallery type="image_grid" images="26826" img_size="full" column_number="2" grayscale="no"...

A) Krusher’s weightlifting - Snatch   Or   B ) "Jerry"   For time: 1600m Run 2000m Row 1600m Run + “Karen” 150 Wall Balls (9/6kg)   or Partner or solo   75 Wall Balls (9/6kg) 1600m Run 1000m Row 50 Wall Balls 1000m Run 600m Row 25 Wall Balls 600m Run 400m Row [vc_gallery...

A) AMRAP in 20 minutes:   10 Box Stepovers (24/20”) 10 Dips 10 Box Stepovers 15 Toes-to-Bar 10 Box Stepovers 20 Alt DB Snatches (20/15kg) 1 Minute Plank   B ) Bench Press   1 RM ...

A) Bergeron Big Clean Complex   1RM   High Hang Clean + Hang Clean + Clean + -Push Press (Rnd 1) -Push Jerk (Rnd 2) -Split Jerk (Rnd 3)   - Goal is unbroken   B ) Front Squat Or Push Press 4 x 6 ...

AMRAP in 7 minutes:   A) 0:00 – 7:00 40 Double Unders 2 x 8 Pushups 10 Squats 12 RKBS (32/24kg)   and   B ) 11:00 – 18:00 10 Weighted Lunges (32/24kg) 2 x 8 Pull-Ups 10 KB Drags 12 Situps   C) @ 22, 25 and 28 300/250m Row [vc_row css_animation="" row_type="row" use_row_as_full_screen_section="no" type="full_width" angled_section="no" text_align="left"...

A) For time:   8 x 40 Double Unders 5 Strict Pull-Ups (^Muscle-Ups) 5 DB Thrusters (2 x 20/15kg)   - 20 minute time cap   B ) DB Bench Press or Deadlift   4 x 10 ...

A1) AMRAP in 4 minutes: 2 Burpee Box Jumpovers (24/20”) 4 Toes-to-Bar   or   A2) AMRAP in 4 minutes: 4 Burpee Box Jumpovers (24/20”) 8 Toes-to-Bar   B ) E4M x 6 rounds:   10 Weighted Stepups (24/16kg. 24/20”) 10 – 15 Pushups 20 – 40 Bicycles (L+R=2) 10 - 20 KB Swings (24/16kg)   Part A...

A) Krusher’s weightlifting - Snatch   Or   B ) Partner WOD   “Speedy” AMRAP in 40 minutes:   E2M 8 Wall Balls (9/6kg) 8 Deadlifts (40/30kg) 8 Power Cleans (40/30kg) 8 Shoulder-to-Overhead (40/30kg)   - max Cals in remaining time ...

A) Back Squat   8 x 4   B ) HSPU   (alternate options - Push Press, Dips, Prowler Runs, Deadball OTS)   8 x 4 ...

For time:   21-18 Power Cleans (55/40kg) Box Jumps (24/20")   40 Situps   15 – 12 Power Cleans (55/40kg) Box Jumps (24/20")   40 Pull-Ups   9-6-3 Power Cleans (55/40kg) Box Jumps (24/20")   40 Calories ...

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