Daily WOD

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 ...

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) ...

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...

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"...

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...

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"...

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 ...

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