Daily WOD

A) “PJ” (1st half only)   For time:   3,3 / 6,6 / 9,9 / 12,12 Clean and Jerks (62.5/45kg) Toes-to-Bar   + 55 Double Unders each round   B ) Partner WOD - you go, I go   5 rft: 200m Run (each) 30 Wall Balls (9/6kg) 20 Alt DB Snatch (20/15kg)   Who doesn't love a...

A) Back Squat 3 x 3 x 90%   - Week 5, day 2   then   B ) 4 x 8 Windmills (4 per side) Weighted Lunges   or   C) AMRAP in 12 minutes: 20/16 Calories 20 Lunges 10 Dips 10 Ring Rows ...

3 x AMRAP in 7 minutes:   A) 3 Rope Climbs 7 DB Thrusters (2 x 20/15kg) 11 V-Ups   B ) 3 Wall Climbs 7 KB Snatches (24/16kg) 11 Box Stepups (24/16kg)   - alt hands each round for the KB   C) 30 Second Plank 7 Hang Power Cleans (60/40kg) 11 Lateral Jumps [vc_row...

A) Power Clean 3 x 8   B ) AMRAP in 20 minutes: 40 Pull-Ups 40 Situps 40 Push Presses (50/35kg) 400m Run   Scaling - partition as required ...

A) Back Squat   3 x 5 x 85%   - week 5, day 1   then   B ) 4 x 8 DB Concentration Curls DB Flys   or   C) AMRAP in 12 minutes: 4 Bicep Curls (30/20kg) 6 Power Snatches (30/20kg) 8 Pushups 100m Run [vc_gallery type="image_grid" images="25937" img_size="full" column_number="2"...

E2M x 6 rounds   A) 15 Wall Balls (9/6kg) 60 Flutter Kicks   B ) 150/120m Row 30 Bicycles   C) 15 Box Jumps (24/20”) 15 Toes-to-Bar ...

A) Back Squat   4 x 3 x 85%   - Week 4, day 2   B ) 5 rft: 10 Burpees 10 Power Cleans (62.5/45kg) ...

AMRAP in 25 minutes:   5 Deadlifts 10 Toes-to-Bar 15 HSPU 30 Double Unders   5 Deadlifts 10 Pull-Ups 15 Calories 30 Double Unders ...

A) Squat Clean   E30S x 15 rounds   B ) For time:   400m Run 21 G2OH (20/15kg plate) 9 Bar Muscle-Ups   400m Run 15 G2OH (20/15kg plate) 7 Bar Muscle-Ups   400m Run 9 G2OH (20/15kg plate) 5 Bar Muscle-Ups   - Compare to Thursday, May 5, 2016. [vc_gallery...

Choose two from the following:   A) E2M x 7   Superset   5 Weighted Dips 30 - 80 Double Unders   B ) E2M x 7   Superset   5 Bench Presses 10 – 20 Wall Balls (9/6kg)   C) Rowing Sprints   7 x 200m   - rest 1 minute between intervals [vc_gallery...

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