Workout Of The Day

A) Weightlifting   Or   B) 1. 0 – 20:00 AMRAP 15 Double DB Snatches 15 Double DB Push Presses 60 Bicycles (L+R=2) 600m Row   2. 25:00 – 35:00   Alt EMOM   5 – 10 Dips   30 Mountain Climbers (L+R=2) ...

A) 0 – 10:00 Strict “Diane” For time: 21-15-9 Deadlifts (102.5/70kg) Strict HSPU   B) 10:00 – 20:00 Alt EMOM   10 – 15 Calories   5 Power Cleans   C) 22:00 – 30:00 800m Run   Then AMRAP 5 Toes-to-Bar 20 Second Wall Sit 5 Toes-to-Bar 20 Second Plank [vc_gallery type="image_grid" images="29459"...

Choose two of the following:   A) (15 minute cap) 15 rft: 4 Strict Pull-Ups 30 Double Unders   B) (15 minute cap) 10 rft: 10 Pushups 10 Alt Pistols or Box Stepups   C) Rotating EMOM (15 minutes – choose three) 1 - 2 Pegboards 3 - 5 Wall Walks 4 Deadballs 4 Prowler...

A) Snatch   Every 1:15 x 10   2-2-2-2-2-1-1-1-1-1   Then   B) E2M x 6 rounds   8 Overhead Squats   Or   C) AMRAP in 12 minutes: 4 Hang Muscle Snatches 8 Overhead Squats 12 Box Jumps (24/20”) 16 Situps ...

- Solo or Partner WOD   “Tiff”   With a 25 minute time cap:   2400m Run   Then AMRAP   11 Chest-to-Bar Pull-Ups 7 Hang Cleans (70/50kg) 7 Push Presses (70/50kg) ...

A) Every 1:15 x 10 rounds   5 HSPU Or 5 DB Bench Presses   B) AMRAP in 15 minutes:   100 Double Unders 80 Shoulder Taps 60 Heel Taps 40 Alt DB Snatches (20/15kg) ...

A) Weightlifting   Or   B) For time:   100 Wall Balls 100 Situps 100 Calories 100 Box Jumpovers (24/20”) 100 KB SDHP (24/16kg)   - 35 minute time cap ...

A) 0 – 10:00 “Fran” For time: 21-15-9 Thrusters (43/30kg) Pull-Ups   B) 10:00 – 20:00 For time: 1000/800m Row (+ optional 10 Wall Walks)   C) 20:00 – 30:00 Hang Power “Elizabeth” For time: 21-15-9 Hang Power Cleans (61/43kg) Ring Dips   (Photo credit: Jack Webb) [vc_gallery type="image_grid" images="29417" img_size="full"...

A) E2M x 4 rounds:   2 Pause Snatches - pause at 1” off the floor and at the end of the first pull   E2M x 4 rounds 2 Snatches   B) For time:   90-60-30 Double Unders   30-20-10 Pushups   9-6-3 Power Snatches [vc_gallery type="image_grid" images="29415" img_size="full" column_number="2"...

A) E2½M x 5 rounds   3 Pause Back Squats 7 LH KB Snatches 7 RH KB Snatches   then   B) AMRAP in 12 minutes:   12 Toes-to-Bar 100m Run 8 Burpees (6”) ...

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