Daily WOD

2 x 10 minute AMRAPs   A) 0 – 10:00 6 Box Jumps (24/20”) 9 RKBS (24/16kg) 12 Calories   B) 15:00 – 25:00 6 Pull-Ups 9 DB Deadlifts (2 x 20/15kg) 12 Grasshoppers (L+R = 2) ...

E4M x 6 rounds   60 Double Unders 10 Strict Presses (@50% of 1RM) (^60%) 30 Double Unders 5 Strict Pull-Ups (^Muscle-Ups)   + optional 6 - 10 Front Rack Lunges 100m Run 10 Calories ...

A) 0 – 10:00 10 rft: 10 Alt DB Snatches (20/15kg) 5 Burpee Box Jumps (24/20”)   B) 15:00 – 25:00 10 rft: 10 Wall Balls (9/6kg) 5 Toes-to-Bar ...

Partner WOD   AMRAP in 30 minutes:   160 Double Unders (80 each) 80 Pushups 80 Box Jump to Step-overs (24/20”) 80 KB SDHP (32/24kg) 4 x 200m Run (2 each)   - partition reps as required [vc_gallery type="image_grid" images="25415" img_size="full" column_number="2"...

@ 0:00 E4M x 3   10 Pull-Ups (^ Bar Muscle-Ups) 10-8-6 Clean and Jerks (40-50-60%) (^ 50-60-70%)   @ 15:00 E4M x 3   30/25 Calories 10-8-6 Front Squats   optional extras each round e.g. 20 Situps 10 HSPU 100m Run HS Hold / Bar Hang [vc_gallery type="image_grid"...

E2M x 4   A) 10 DB Bench Presses   B) 1 – 3 Rope Climbs 10 Pendlay Rows   C) 10 Reverse Crunches 10 Russian Twists 20 Bicycles   - complete four rounds at one station before moving to the next [vc_gallery type="image_grid" images="25402" img_size="full"...

Choose A or B, then complete C   A) 12 minute cap For time: 21-15-9-15-21 KB Swings (32/24kg) Calories   Or   B) ML Open 21.2 (12 minute time cap)   For time: 21-15-9-15-21 Thrusters (40/30kg) Pull-Ups   __________________________________   C) 3 x max reps Pushups V-Ups   - continuous reps - superset - rest 2 minutes between sets [vc_row css_animation="" row_type="row" use_row_as_full_screen_section="no" type="full_width"...

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