Daily WOD

(A+B) or C A) OHS 10-9-8-7-6-5-4-3-2-1 B) Deadlift 3-3-3-3 - reset grip for each rep - no dumping C) "Nancy" 5 rft: 400m Run 15 OHS (45/30kg) or "Naughty Nancy" 4 rft: 600m Run 25 OHS (62.5/45kg) ...

S1 (20 minutes) Hang Power Snatch 8-8-6-6-4-4-4-4 S2 (8 minutes) Front Squat 1 RM M1 (20 minute cap) For time: 100 Double Unders buy in 5 x 18 Hang Power Snatches (40/30kg) 26 Lunges (13/13) 250m Row cash out M2 AMRAP in 8 minutes: 2 Wall Climbs (^4/2") 4 Front Squats (40/30kg) (^65/45kg) 8 Toes-to-Bar   ...

7am Weightlifting 6, 7, 8am CrossFit "Hidalgo" For time: 3200m Run - 2 minute rest 20 Cleans (62.5/45kg) 20 Box Jumps (24/20") 20 OH Lunges (20/15kg) 20 Box Jumps 20 Cleans - 2 minute rest 3200m Run Scaling: 1. Partner WOD 50/50 2. Half "Hidalgo" (no rest) 3. Half Run "Hidalgo" ...

"Tabata Barbell" For total reps: Deadlift (85/60kg) Hang Power Cleans (60/40kg) Front Squats (40/30kg) Push Press (30/20kg) - rest one minute between movements ...

3 x 7 minute stations A) Groups of 3 - 10m Farmer Carry B) AMRAP 15 Cal Row/Bike (10 Cal Ski) 10 Lateral Burpees C) EMOM 4 Snatch Pulls ...

"Yeti" For time: 25 Pull-Ups 10 Muscle-Ups* 2400m Run 10 Muscle-Ups 25 Pull-Ups *M-U sub options (per 10): - reduce reps - transitions - 25 Pushups - 20 SDHP - 3 Rope Climbs (shin protection) ...

(A+B) or C A) Deadlift 10-9-8-7-6-5-4-3-2-1 B) 3 rnft: 8m DB OH Walking Lunge (LH) 12 RKBS 8m DB OH Walking Lunge (RH) 12 Ring Dips C) "McGhee" AMRAP in 30 minutes; 5 DL (125/90kg) 13 Pushups 9 Box Jumps (24/20") ...

S1 12 minutes to build to max load of the complex: 2 Cleans 1 Push Jerk 2 Front Squats 1 Split Jerk S2 E2M for 12 mins: 8 Hang Power Cleans 8 Toes-to-Bar M1 "Karen" For time: 150 Wall Ball (9/6kg) - 12 minute cap M2 AMRAP in 12 mins: 4 DB Power Cleans (2 x 20/15kg) 8 Alt S2OH (2 x 20/15kg) 16...

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