Daily WOD

A) 1 Snatch 2 Box Jumps 3 Toes-to-Bar   B) Choose from:   10/8 Cals   2 Prowler Runs   4 Deadballs   4 Tyre Flips   100m Run   5m HS Walk   40 Double Unders ...

A) Bench Press 5 x 5 x 75%     B) Reverse “Helen”   3 rounds for time: 12 Pull-Ups (^Strict) 21 KB Swings (24/16kg) (^32/24kg) 400m Run ...

A) Clean and Jerk - 20 minutes   then   B) 3 x 7 x 70% - 80% of Back Squat 1RM   or   C) For time: 2km Run   ...

0 – 5:00 AMRAP 8 Pull-Ups 6 Pushups 4 Deadlifts 2 Hang Power Cleans   7:00 – 9:00 AMRAP Wall Balls (9/6kg)   11:00 – 16:00 AMRAP 8 Pull-Ups 6 Pushups 4 Deadlifts 2 Hang Power Cleans   Level 1 – 20/15kg 2 – 30/20kg 3 – 45/30kg 4 – 60/40kg 5 – 80/55kg   18:00 – 25:00 Team Calories - two rowers per team, minimum 10 cals per...

“Giddy Up”   For time:   10 Strict Presses (wt 1) 50 Double Unders 10 Push Presses (wt 2) 50 Double Unders 10 Push Jerks (wt 3) 50 Double Unders   10 Cleans (wt 3) 50 Double Unders 10 Power Cleans (wt 2) 50 Double Unders 10 Thrusters (wt 1) 50 Double Unders     Level – wt 1/ wt 2/ wt 3 1 –...

AMRAP in 20 minutes: 30 RKB Swings (24/16kg) 20 Box Jumps (24/20") 15 Ring Dips 100m Run ...

Cf Kids at 5pm (no regular class at this time)   A) OHS 15 RM   B) Front Squat 3 - 3 - 3   C) For time: 30 Calories 10 TGU (20/15kg) 30 Bar Hang Shoulder Taps   - 6 minute cap ...

A) "Zimmerman" AMRAP in 25 minutes: 11 Chest-to-Bar Pull-Ups 2 Deadlifts (142.5/97.5kg) 10 HSPU or B) Rotating EMOM for 25 minutes: 5 - 10 Pull-Ups 5 - 10 Deadlifts 5 - 10 HSPU 10 - 15 Calories Rest or 10 - 50 Double Unders ...

A) Bench Press 1RM   B) AMRAP in 5 minutes: 10 Goblet Squats (20/15kg) 10 Lateral Platform Jumps   C) AMRAP in 5 minutes: 10 Alt DB Snatches (20/15kg) 5 HR Pushups ...

A) EMOM x 8 Power Clean + Hang Clean + Front Squat   B) "Open 13.4" AMRAP in 7 minutes: 3 G2OH (62.5/45kg) 3 Toes-to-Bar 6 G2OH (62.5/45kg) 6 Toes-to-Bar 9 ...

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