Daily WOD

Friday, 24/09/21

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...

23 September, 2021 / 2 Comments

Thursday, 23/09/21

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 ...

22 September, 2021 / 2 Comments

Wednesday, 22/09/21

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

21 September, 2021 / 2 Comments

Tuesday, 21/09/21

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 ...

20 September, 2021 / 2 Comments

Monday, 20/09/21

A) Hang Power Snatch 4-4-4 Snatch (singles) 4-4-4 Hang Power Snatch 2-2-2 Snatch (singles) 2-2-2 or B ) “Open 13.1” AMRAP in 17 mins: 40-30-20-10 Burpees (6”) 30-30-30-30 Snatches 35/20kg 62.5/35kg 75/45kg 95/55kg (AMRAP) ...

19 September, 2021 / 2 Comments

Saturday, 18/09/21

Partner “Whitten” 5 rft: 22 KB Swings (32/24kg) 22 Box Jumps (24/20”) 400m Run 22 Burpees (6”) 22 Wall Balls (9/6kg) - Share all sets 50/50 Optional finisher 200 Plank Jacks for time (sub Alt Heel Taps) - partition as required - Plank Jacks can only be performed while...

17 September, 2021 / 1 Comment

Friday, 17/09/21

A) Hang Power Cleans 8 x 5 - start at 40% of 1RM and build each set B) AMRAP in 8 minutes: 2-4-6 Power Cleans 20-40-60 Double Unders - repeat this rep pattern - sub Wall Climbs or Muscle-Ups for Power Cleans - sub 5-10-15 Cals for D-U [vc_row css_animation="" row_type="row"...

16 September, 2021 / 2 Comments

Thursday, 16/09/21

A) Krusher’s weightlifting - Snatch Or B ) For time: 1000m Run 5 rounds of “Cindy” 800m Run 4 rounds of “Cindy” 600m Run 3 rounds of “Cindy” 400m Run 2 rounds of “Cindy” 200m Run 1 rounds of “Cindy” 1 round of “Cindy” is: 5 Pull-Ups 10 Pushups 15 Squats (sub Russian Twists if your...

15 September, 2021 / 2 Comments

Wednesday, 15/09/21

A) E90S x 10 2 Back Squats then either B ) E90S x 10 2 Split Jerks or C) AMRAP in 15 minutes: 40 Bicycles (L+R = 2) 30 Calories 20 Alt DB Presses (kneeling) - Sub RKBS for Presses [vc_gallery type="image_grid" images="26671" img_size="full" column_number="2"...

14 September, 2021 / 2 Comments

Tuesday, 14/09/21

A) E2M x 8 4 Bench Presses 12 Box Stepovers (24/20”) B ) E2M x 8 8 Alt DB Snatches (20/15kg) 8 OH Lunges (20/15kg) 100m Run ...

13 September, 2021 / 2 Comments