Daily WOD

2 x Alt EMOM for 10 minutes:   A) Odds 10 - 20 Pull-Ups (or 8,7,6,5,4 Bar Muscle-Ups)   Evens 5 - 10 Deadlifts   B ) Odds 100 - 200m or 10 - 16 Bulgarian Split Squats   Evens 10 - 20 Gorilla Cleans [vc_gallery type="image_grid" images="26505"...

A) 1. Alt EMOM x 10 Min 1: 3 Muscle Cleans + 3 Push Presses + 3 Back Squats Min 2: 3 Clusters (@0:00, 0:15, 0:30)   2. E90S x 6 1 Power Clean + 1 Cluster + 1 Jerk   3. E2M x 5 1...

“Filthy Fifty” For time: 50 Box Jumps (24″) 50 Jumping Pullups 50 Kettlebell Swings (16kg) 50 Walking Lunges 50 Knees to Elbows 50 Push Presses (20/15kg) 50 Back Extensions 50 Wall Balls (9/6kg) 50 Burpees 50 Double Unders [vc_gallery type="image_grid" images="26500" img_size="full" column_number="2"...

A) 0:00 – 10:00 30/25 Calories 10 Devils Presses (2 x 20/15kg) 2 x 5m Weighted Lunge Walk (2 x 20/15kg)     B ) 15:00 - 25:00 30 Situps 10 Pendlay Rows (40/25kg) 10 Ring Dips   Good luck to all the members competing in the Allstar Alliance...

A) E45S x 10 
2 Power Cleans   B ) “Hammer”   5rft: 5 Power Cleans (62.5/45kg) 10 Front Squats 5 Jerks 20 Pull-Ups   - 90 second rest ...

For time:   10 x 10 Calories 5 Burpee Box Jumps (24/20”)   straight into   10 x 10 KB Swings (24/16kg) 5 Strict HSPU (sub Pike Press, DB or KB Strict Press) ...

A) 1. E3M x 4 4 Snatches 3 Snatches 2 Snatches   2. E2M x 5 Snatch Pull + Snatch High Pull + Hang Power Snatch + OHS   3. E2M x 5 Snatch Pull + Snatch   4. EMOM x 5 2 Deficit Snatch Deadlifts   B ) 10/5, 9/5, 8/5….1/5   OHS / DB...

E3M x 12 rounds 2 minutes work, 1 minute rest each round   Rounds 1, 4, 7, 10 AMRAP 40 Double Unders 4 TGUs (20/12kg)   Rounds 2, 5, 8, 11 AMRAP 12/10 Calories 8 Toes-to-Bar   Rounds 3, 6, 9, 12 AMRAP 12 Alt DB Snatches (20/15kg) 8 Burpees over the dumbbell   - pick...

A) Deadlift   1, 3, or 5 RM   or   10 x 5 Abwheel Rollouts 10 Russian Twists   B ) AMRAP in 20 minutes:   200m Run 10 Deadlifts (60/40kg) 10 Situps 10 C2B Pull-Ups ...

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