Daily WOD

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"...

A) AMRAP in 4 minutes: 2 Burpee Box Jumpovers (24/20”) 4 Toes-to-Bar   B ) AMRAP in 15 minutes: 40 Flutter Kicks 10 Pushups 10 Calories 10 Weighted Stepups (20/15kg)   **At 0:00, 5:00, 10:00 20 Alt DB Snatches (20/15kg) [vc_gallery type="image_grid" images="26627" img_size="full" column_number="2"...

E5M x 6   6 Power Cleans 6 Push Jerks   200m Run   3 Power Snatches 3 OHS   AMRAP until 3:30 (until 5:00 in round 6) 20 Double Unders 3 Strict Pull-Ups   - pick a weight you plan to hold unbroken touch’n’go sets on the barbell - factor in the...

A) 0:00 – 12:00 50/40 Calories   then AMRAP   10 Ring Dips (^Bar Muscle-Ups) 20 Situps 30 Wall Balls (9/6kg)   B ) 17:00 – 29:00 50 RKB Swings (24/16kg)   then AMRAP   10 DB Floor Presses (2 x 20/15kg) 20 DB Deadlifts (2 x 20/15kg) 30 Lateral Jumps (across 1 DB....

- Solo or Partner WOD   “Tiff”   With a 25 minute time cap:   2400m Run   Then AMRAP   11 Chest-to-Bar Pull-Ups 7 Hang Cleans (70/50kg) 7 Push Presses (70/50kg)   Modify: AMRAP in 25 minutes: 400m Run 11 Chest-to-Bar Pull-Ups 7 Hang Cleans 7 Push Presses [vc_gallery...

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