Daily WOD

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 ...

- Please remember to keep booking into the classes through the Mindbody app and scanning the QR code upon entry to the gym. Thanks everyone.   Monday, 13/09/21   6 rounds of: 0:00 – 1:00 12 Thrusters (35/25kg)   1:00 – 2:00 12/10 Calories   2:00 – 4:00 AMRAP 12 Pull-Ups 12...

A) Open 15.1 0:00 - 9:00 AMRAP 15 Toes-to-Bar 10 Deadlifts (52.5/35kg) 5 Snatches (52.5/35kg)   B ) 12:00 – 24:00 EMOM 1 Clean   - Build to a heavy single   or   3 Cleans + 6 – 10 Calories ...

A) Front Squat 7 x 7   B ) 3 rft: 80 Double Unders 20 Suitcase Lunges (2 x 20/15kg) 10 x (2 Commandos + 2 Mountain Climbers) ...

A) Krusher’s weightlifting – C&J   Or   B ) Alt EMOM x 16 mins 12 Pull-Ups   12 Wall Balls (9/6kg)   rest 3 minutes, then   "Betty" 5 rft: 12 Push Presses (62.5/45kg) 20 Box Jumps (24/20")   - 16 minute time cap   (or Alt EMOM 12 Push Presses, 12 Lateral Burpees) [vc_row css_animation="" row_type="row" use_row_as_full_screen_section="no"...

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