Daily WOD

"Grelen" 3 rft: 400m Run 21 KB Swings (24/16kg) 12 Pull-Ups 10 Clean and Jerks (62.5/45kg) ...

A) 5 x Superset   9 Front Squats (no racks) 9 Bench Presses   B) For time: 30 DB Snatches (alt. 20/15kg) 15 Burpees OTP 20 DB snatches 10 Burpees OTP ...

4 x 5 minute AMRAPs 21-15-9 (if you get through the sets of 9, continue with the 21s) A) Cal Row Pushups B) KB Swings (24/16kg) Situps C) Box Jumps (24/20") C2B Pull-Ups D) Wall Ball (9/6kg) Double Unders + 20 second ring support (or Triple Unders) ...

7am Weightlifting 9.15am CrossFit Kids 6, 7, 8am CrossFit   A) AMRAP in 20 minutes: 5 Burpees 5 Power Snatches (45/30kg) 5 Box Jumps (30/24") 5 OHS 5 Toes-to-Bar 5 Hang Snatches 200m Run   or   B) "Marston" AMRAP in 20 minutes: 1 Deadlift (183/127.5kg) 10 Toes-to-Bar 15 Bar-facing Burpees ...

Partner WOD AMRAP in 22 minutes: With a 20/15kg plate (^25/20kg) 15 Pushups each (toes on the plate) 8 OH Lunges (alt sets) 8 Weighted Squats (alt sets) 10 G2OH (alt sets) 40m Weighted Carry (alt) ...

A) E45S for 10 rounds:   2 High Hang Cleans   Then   B) In teams of 3   4500m Row   - rotate every 300m   or   C) REMOM for 12 minutes: 10 Strict HSPU 10 Pistols (L) 10 Strict Pull-Ups 10 Pistols (R) ...

A) Deadlift 7-7-5-5-3-3-3-3-3 B) AMRAP in 7 minutes: 10 DB Snatches (LH) 10 DB Snatches (RH) 10 Toes-to-Bar 30 Double Unders ...

2 rounds for time:   40 Box Jumps (24/20") 30 Pull-Ups 20 Shoulder to Overhead (62.5/45kg)   400m Run 30 Pushups 20 Power Cleans (62.5/45kg) ...

A) Back Squat 7-7-5-5-3-3-3-3-3 B) AMRAP in 7 minutes: 10 Ring Dips 10 Weighted Step-ups (15/10kg plate. 24/20") 10 Hollow Rocks 30 Double Unders ...

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