Daily WOD

With a 5 minute time cap, each station is one round for time:   A) 20 Power Cleans (55/40kg) (^70/50kg) 20 Toes-to-Bar   B ) 30 Medball Cleans (9/6kg) 30 Toes-to-Bar   C) 40 Calories 80 Double Unders   D) 50 Alt DB Snatches (20/15kg) 100 Double Unders   (^ +20 Pushups each station) [vc_row css_animation="" row_type="row"...

"Tillman" 7 rft: 7 Deadlifts (142.5/102.5kg) 200m Run 15 Pull-Ups   - 45 seconds rest   or “Holbrook” 10 rft: 5 Thrusters (52.5/40kg) 10 Pull-Ups 100m Sprint   - 1 minute rest ...

A) E45 x 10 rounds   3 Strict Presses   B ) For time:   60 Cal Row 15 Push Presses @ 60% of heaviest triple 60 Situps 15 Push Presses 60 Lunges 15 Push Presses 60 Bicycles 15 Push Presses 60 Box Stepovers (24/20”) [vc_gallery type="image_grid" images="26038"...

A) Back Squat   5 x 2 x 92.5%   - week 7, day 1   then   B ) E2M x 6   8 Bent Over Rows 8 DB Lat Pullovers   or   C) 5 rft: 15 KB Swings (24/16kg) 15 Burpees (6”) ...

- Partner or solo   For time:   60 Alt DB Snatches (1 x 20/15kg) 10 Situps, 10 Pushups 50 Box Jumps (24/20”) 10 Situps, 10 Pushups 40 Weighted Lunges (20/15kg) 10 Situps, 10 Pushups 30 Toes-to-Bar 10 Situps, 10 Pushups 20 DB Thrusters (1 x 20/15kg. 10 LH, 10...

A) Box Squats 8 x 5 (incrementing)   - week 6, day 2   then   B ) REMOM x 4 rounds   10 – 15 Pull-Ups 10 – 15 Calories 45 Second Wall Sit   or   C) AMRAP in 12 minutes: 20 Pull-Ups 5 Power Cleans 20 Lateral Jumps 5 Power Cleans [vc_row css_animation="" row_type="row" use_row_as_full_screen_section="no" type="full_width" angled_section="no" text_align="left"...

A) Press 3-3-3     B ) Push Press 5-5-5     C) Push Jerk 7-7-7     D) 6 rft: 50 Double Unders 10 KB Gorilla Cleans 5 KB Front Squats     There's more to overhead strength than brute force. Scapular control, shoulder mobility and midline stability are just a few important elements that need to be addressed...

A) 0 – 5:00 AMRAP 5 Dips 10 KB Swings (24/16kg) 15 Squats (sub 12" Steups if the legs are not up for squatting)   B ) at 6:00 400m Run + *   C) 10:00 – 15:00 - continue AMRAP   D) at 16:00 400m Run + *   E) 20:00 –...

For time:   100/80 Calories   8 x 12 Plank Jacks 8 Toes-to-Bar 4 Strict Pull-Ups   200 Double Unders   A couple of weeks ago Leslie (pictured) from dkaptures.com took some of photos of the Saturday morning classes. I'll be posting a few in the coming days. Thanks...

A) Back Squat   3 x drop sets   8 – 8 - 8   - Week 6, day 1   then   B ) E2M x 6   8 DB Bench Presses 8 Deadlifts   or   C) AMRAP in 12 minutes: 20 Pushups 5 Power Snatches 20 Box Stepovers (24/20”) 5 Power Snatches [vc_gallery...

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