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    Daily WOD

    A) Weighted Dips 7 x 5   B ) AMRAP 1. 0:00 – 4:00 40 Pull-Ups 120 Double Unders   2. 5:00 – 9:00 40 Alt DB Snatches (20/15kg) 40 Goblet Lunges (20/15kg)   3. 10:00 – 14:00 5 Pull-Ups 15 Double Unders   
4. 15:00 – 19:00 5 Alt DB Snatches (20/15kg) 5 Alt Goblet Lunges (20/15kg) [vc_row...

    31 August, 2021 /

    For time: 21 Deadlifts (102.5/70kg) 21 HSPU 800m Run   15 Deadlifts (102.5/70kg) 15 HSPU 600m Run   9 Deadlifts (102.5/70kg) 9 HSPU 400m Run   2 minute Plank or 20m HS Walk ...

    31 August, 2021 /

    A E2M Pause Back Squat 7 x 5   then   B ) AMRAP in 12 minutes: 
6 Toes-to-Bar 12 Burpees (6”) 6 Toes-to-Bar 12 DB Hang Power Cleans (6 x LH, 6 x RH. 1 x 20/15kg)   It's hard work coaching burpees. [vc_gallery type="image_grid"...

    29 August, 2021 /

    A) For time: 10-9-8-7-6-5-4-3-2-1 Wall Climbs Thrusters (50/35kg)   - 20 minute time cap   B ) In pairs, AMRAP in 8 minutes: 30 Calories 120 Double Unders (sub 1 Mountain Climber for 2 D-U)   - You go, I go - Share work as desired   Good luck also to Coaches Ian and...

    27 August, 2021 /

    2 x Alt EMOM for 10 minutes:   A) Odds 10 - 20 Pull-Ups (or 8,7,6,5,4 Bar Muscle-Ups)   Evens 5 - 10 Deadlifts   B ) Odds 100 - 200m or 10 - 16 Bulgarian Split Squats   Evens 10 - 20 Gorilla Cleans [vc_gallery type="image_grid" images="26505"...

    26 August, 2021 /

    A) 1. Alt EMOM x 10 Min 1: 3 Muscle Cleans + 3 Push Presses + 3 Back Squats Min 2: 3 Clusters (@0:00, 0:15, 0:30)   2. E90S x 6 1 Power Clean + 1 Cluster + 1 Jerk   3. E2M x 5 1...

    25 August, 2021 /

    “Filthy Fifty” For time: 50 Box Jumps (24″) 50 Jumping Pullups 50 Kettlebell Swings (16kg) 50 Walking Lunges 50 Knees to Elbows 50 Push Presses (20/15kg) 50 Back Extensions 50 Wall Balls (9/6kg) 50 Burpees 50 Double Unders [vc_gallery type="image_grid" images="26500" img_size="full" column_number="2"...

    24 August, 2021 /

    A) 0:00 – 10:00 30/25 Calories 10 Devils Presses (2 x 20/15kg) 2 x 5m Weighted Lunge Walk (2 x 20/15kg)     B ) 15:00 - 25:00 30 Situps 10 Pendlay Rows (40/25kg) 10 Ring Dips   Good luck to all the members competing in the Allstar Alliance...

    22 August, 2021 /

    A) E45S x 10 
2 Power Cleans   B ) “Hammer”   5rft: 5 Power Cleans (62.5/45kg) 10 Front Squats 5 Jerks 20 Pull-Ups   - 90 second rest ...

    20 August, 2021 /
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