Daily WOD

3 x 7 minute AMRAPs A) 0 - 7:00 Calorie Row / Bike / Ski B) 10:00 - 17:00 10 Pushups 10 Toes-to-Bar C) 20:00 - 27:00 5 DB Stepovers (1 x 20/15kg) 10 DB Snatches (1 x 20/15kg) 10 DB Push Presses (5L, 5R. 1 x 20/15kg) ...

A) E3M Clean 10-8-6-4-2-2-2 B) Reverse Lunges 10 - 10 - 10 - 10 https://www.youtube.com/watch?v=VBNAxPykDK0...

For time: 5 x 200m Run 9 Thrusters (62.5/45kg) 9 Lateral Burpees 4 x 200m Run 9 OHS (62.5/45kg) 9 Lateral Burpees   https://www.youtube.com/watch?v=a71hE496LGA...

A) Power Snatch (E3M) 10-8-6-4- (E2M) 2-2-2 B) For time: 40 Wall Ball then 4 x 35 Double Unders 5 Strict Pull-Ups 10 KB Swings (24/16kg) https://www.youtube.com/watch?v=iqMEA2jfpec...

7am Weightlifting 6, 7, 8am CrossFit   A) Thruster 5-5-5   B) "Marco" 3 rft: 21 Pull-Ups 15 HSPU 9 Thrusters (62.5/45kg) ...

A) Alternating EMOM for 12 minutes: Odds - 10 Burpee Box Jumps (24/20") Evens - 10 Alternating DB Snatches B) "Annie" For time: 50-40-30-20-10 Double Unders Situps ...

A) For time: 1000m Run 30 Goblet Squats (24/16kg) 20 Pushups 30 KB SDHP (24/16kg) 20 Pushups 30 Goblet Squats (24/16kg) 1000m Run   B) Optional Extras 4 x 3 - 5 Muscle-Ups  3 x 300m Row 15 Deadball Ground-to-Shoulder ...

0:00 - 8:00 OTM 40 second Row for Cals 8:00 - 12:00 Rest 12:00 - 20:00 Incrementing AMRAP 10m Shuttle Run Burpees Situps or Toes-to-Bar 20:00 - 24:00 Rest 24:00 - 32:00 AMRAP 9 Pull-Ups 12 Box jumps (24/20") 15 KB Swings (24/16kg) https://www.youtube.com/watch?v=Q2ICfmoS5hg      ...

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