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WORKOUT OF THE DAY

WOD Wednesday 27th January 2021

By | WOD

EMOTM

  • 1 Power Clean
  • 1 Hang Power Clean
  • 1 High Hang Power Clean
  • 1 Front Squat

WOD

  • ‘Open WOD 14.4’
  • AMRAP 14 Minutes
  • 60 Calories Rower
  • 50 Toes to Bar
  • 40 Wall Balls 9/6 Kgs to 10/9′ Target
  • 30 Cleans 60/45 Kgs
  • 20 Muscle Ups

WOD Saturday 23rd January 2021

By | WOD

Saturday Smash

  • ‘Far Cry’ from Proving Grounds
  • Run 400m
  • 30 Hang Power Cleans 60/45Kgs
  • Run 400m
  • 30 Power Cleans 60/45 Kgs
  • Run 400m
  • REST 5 Minutes
  • 30/25/20/15/10
  • Wall Balls 12/9 Kgs
  • Box Jumps 30/24″
  • from CrossFit FTW

WOD Friday 22nd January 2021

By | WOD

Strength

  • Strict Press
  • 7 x 5

WODs

  • Open WOD 13.2
  • AMRAP 10 Minutes
  • 5 Shoulder to Over Head 50/35 Kgs
  • 10 Deadlifts
  • 15 Box Jumps 24/20″
  • REST 3 Minutes
  • Open WOD 13.4
  • AMRAP 7 Minutes
  • 3/6/9/12/15…..
  • Clean and Jerk 60/45 Kgs
  • Toes To Bar

WOD Tuesday 19th January 2021

By | WOD

EMOTM

  1. 5 Devil Press
  2. 50m Farmer Carry
  3. 10/side Renegade Rows

WOD

  • ‘Homeward Bound’
  • AMRAP 20 Minutes
  • 20 Burpee Box Jump Overs 24/20″
  • 40/30 Cals Row/Ski
  • 80 Double Unders
  • from CompTrain