Daily WOD

A) 8 rft: 8 Power Cleans (60/40kg) 8 Toes-to-Bar   - 12 minute time cap   B) 8 rft: 16 Calories 32 Double Unders   - 12 minute time cap ...

A) E2M x 6 5 Back Squats   B) E2M x 6 5-4-3-2-2-2 Split Jerks   or   B) For 12 intervals, alternating E2M: 1) 25/20 Calories AMRAP Devils Presses (2 x 10/5kg)   2) 12 Pull-Ups 12 DB Front Squats 12 Russian Twists (1 x 10/5kg. L+R=2) [vc_gallery type="image_grid" images="23015"...

“Heidi”   AMRAP in 23 minutes:   23 Air Squats 23 Pushups 23 KB Swings (24/16kg) 23 Jumping Lunges 23 Situps 23 Box Jumps (24/20”) ...

10.30am class time added to Mindbody for today.   REMOM x 30 minutes:   @ 0, 3, 6 … 6 Burpees 3 Strict Pull-Ups   @ 1, 4, 7 … 4 Burpees 30 Double Unders   @ 2, 5, 8 … 2 Burpees 3 Clusters [vc_gallery...

A) 5 x 5 Strict Press   B) For time:   800m buy in   Then   5 Push Presses 40 RKBS (24/16kg) 5 Push Presses 30 Weighted Lunges 5 Push Presses 20 KB Drags 5 Push Presses 10 Goblet Squats 5 Push Presses ...

A) “Isabel” For time: 30 Snatches (61/43kg)   - minimum of 3 touch’n’go reps per set   B) AMRAP in 12 minutes: 30 Situps 30 Pendlay Rows 60 Double Unders ...

2 x AMRAP in 8 minutes:   A)
 2 Muscle-Ups 4 Pushups 8 Alt DB Snatches (1 x 20/15kg)   - sub 2 transitions or 4 Ring Rows (hard) for M-Ups   B) 2 HSPU 4 Toes-to-Bar 8 Wall Balls (9/6kg)   - add a deficit to the HSPU or go strict...

A) E2M x 5 rounds 1 Clean 2 Hang Power Cleans 3 Front Squats 2 Hang Power Cleans 1 Clean   B) Incrementing AMRAP in 8 minutes: 2-4-6-8-10 .. reps of   Deadlifts C2B Pull-Ups (no butterfly) Alternating V-Ups ...

A) E90S 8-8-6-6-4-4-4-4 Push Jerks     B) E90S x 8   8 Box Stepups 8 Dips     or   C) E6M x 4 rounds   2 x 10 Push Jerks 10 Box Jumps (24/20”) 10 Box Dips   Then Row, Bike or Ski for metres [vc_gallery type="image_grid" images="22980" img_size="full" column_number="2" grayscale="no"...

Classes 6 - 7am 7.30 - 8.30am 9 - 10am 10.30 - 11.30am   Alt EMOM x 30 minutes:   @ 0, 2, 4 … 5 Pull-Ups 10 Pushups 15 Squats   @ 1, 3, 5 … 3 Power Snatches [vc_gallery type="image_grid" images="22973" img_size="full" column_number="2" grayscale="no"...

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