Daily WOD

A) Push Press 1 x 5 x 50, 60, 70, 80% 4 x 3 x 85%+   
B) 6 rft: 5 Power Cleans Double Unders   Level – M / F, D-U 1 – 20 / 15kg, 10 2 – 35 / 25kg, 20 3 – 50 / 35kg, 30 4 –...

Solo or Partner WOD   “Pyramid Double Helen”   For time: 1 200m Run 63 KB Swings (24/16kg) 36 Pull-Ups 800m Run 42 KB Swings 24 Pull-Ups 400m Run 21 KB Swings 12 Pull-Ups ...

A) Deadlift 8 x 5   then   B) Front Squat 8 x 5   or   C) AMRAP in 24 minutes: 40 / 32 Calories 32 Situps 24 DB Deadlifts (2 x 20/15kg) 16 DB Front Squats 8 Lateral Burpees ...

A) 0 – 10:00 Strict Press 1RM   Then   B) “Grisabel” 10 rft: 3 Clean and Jerks (62.5/45kg) 3 Snatches (62.5/45kg)   or   C) “Betty” 5rft: 12 Push presses (62.5/45kg) 20 Box Jumps (24/20”) ...

A) 0 – 10:00 AMRAP 4 Burpee Box Jumps (24/20”) 8 C2B Pull-Ups 12 Alt DB Snatches (20/15kg)   B) 10:00 – 20:00 Complete - 20 DB Side Bends (per side) - 30 Wall Balls (9/6kg) - 40 Plank Jacks   C) 20:00 – 30:00 AMRAP 4 KB Drags (24/16kg. L+R=1) 8 Goblet...

A) 0 – 10:00 (cap) 
“Diane” For time: 21 – 15 – 9 Deadlifts (102.5/70kg) HSPU   B) 15:00 – 25:00 Alt EMOM 10 DB Bench Presses or 10 KB Front Rack Lunges   10 – 15 Toes-to-Bar ...

A) Back Squat 1 x 5 x 50, 60, 70, 80% 4 x 3 x 85%+   B) 6 rft: 5 Power Snatches 10 Pushups   Level – M / F 1 – 20 / 15kg 2 – 30 / 20kg 3 – 45 / 30kg 4 – 60 / 40kg 5 –...

A) E2M   Hang Power Clean Push Jerk   2 x (8+8) 2 x (6+6) 3 x (4+4)   B)
 AMRAP in 14 minutes: 28 Calories 21 Bicycles (L+R=1) 14 Box Jumps (24/20”) 7 Hollow Rocks   ...

E2M x 4 rounds per station   1) 8 KB Swings 200m   2) 4 – 8 Strict Pull-Ups or Muscle-Ups 10 OH Lunges   3) Double Unders HSPU   Level – D-U / HSPU 1 – 20 / 3 2 – 30 / 6 3 – 40 / 9 4 – 50 / 12 5 –...

A) 0 – 12:00 (cap) “Elizabeth” For time: 21 – 15 – 9 Squat Cleans (62.5/45kg) Ring Dips   B) 17:00 – 29:00 Alt EMOM 10 SDHP 10 Push Presses   or   C) 17:00 – 29:00 EMOM 1 Clean ...

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