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    Daily WOD

    AMRAP in 14 minutes:   A) ML 21.4 20 Bar-facing Burpees 21 Deadlifts (80/55kg) 20 Toes-to-Bar 21 Wall Balls (9/6kg)   or   B) "Open 15.3" 7 Muscle-Ups 50 Wall Balls (9/6kg) 100 Double Unders   then   C) Row for metres - Groups of 3 - 12 intervals (total) - 45 seconds work - 15 seconds changeover   Legend Bruce G working on...

    22 February, 2021 /

    A) Complex for max load   3 Push Jerks 3 Pause Front Squats (2 second pause)   then   B) Clean   8 x 2   or   C) 3 rft: 10 Push Jerks (50/35kg) (^70/50kg) 200m Run 10 Pull-Ups (^C2B) 200m Run ...

    21 February, 2021 /

    5 x 4 minute AMRAPs   - 2 minute rest between rounds   Rnds 1 and 5 3 Hang Power Snatches (50/35kg) 6 Toes-to-Bar   Rnds 2 and 4 3 Hang Power Cleans (50/35kg) 6 Lateral Jumps   Rnd 3 3 Strict HSPU 6 Air Squats   - begin each new interval from the same point in the rep scheme...

    19 February, 2021 /

    REMOM x 12 (x2)   A) 1 minute Wall Sit (or AMRAP Pistols) 5 - 10 Push Presses 10 - 15 Burpees   B) 1 minute Plank (or AMRAP 10 Crunches, 5 Hollow Rocks) 5 – 10 Dips 10 – 15 Calories [vc_row css_animation="" row_type="row" use_row_as_full_screen_section="no" type="full_width" angled_section="no" text_align="left"...

    18 February, 2021 /

    2 x 10 minute AMRAPs   A) 0 – 10:00 6 Box Jumps (24/20”) 9 RKBS (24/16kg) 12 Calories   B) 15:00 – 25:00 6 Pull-Ups 9 DB Deadlifts (2 x 20/15kg) 12 Grasshoppers (L+R = 2) ...

    16 February, 2021 /

    E4M x 6 rounds   60 Double Unders 10 Strict Presses (@50% of 1RM) (^60%) 30 Double Unders 5 Strict Pull-Ups (^Muscle-Ups)   + optional 6 - 10 Front Rack Lunges 100m Run 10 Calories ...

    14 February, 2021 /

    A) 0 – 10:00 10 rft: 10 Alt DB Snatches (20/15kg) 5 Burpee Box Jumps (24/20”)   B) 15:00 – 25:00 10 rft: 10 Wall Balls (9/6kg) 5 Toes-to-Bar ...

    12 February, 2021 /
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