Today's WOD #CROSSFITYO4

Warm up and mobilise — Wod - 20 rounds for time: 10 dumbbell hang clean and jerk 22.5/15kg 10 sit-ups 150m run — 40 Minute time cap

Warm up and mobilise — Overhead squat 4 x 2 > Backsquat 4 x 2 — Wod - amrap: 2 minutes max effort: Toes’2’bar 2 minutes max effort:...

Warm Up and mobilise — Strict press 4 x 3 > 4 x 2 > 3 x 1 — Wod - for time: 50 du’s / 100 su’s 30 single arm kb push press 50 du’s / 100...

Warm up and mobilise — Power clean 3 Rep max — Wod - 5 Rounds for time: 3 cleans 50/35kg 6 bar over burpees 12 wall balls 9/7kg

Warm up and mobilise - Backsquat 10 Rep Max — Wod - in pairs - for time: Buy in - 1000m row / 2000m assault bike 3 rounds: 12 synchro...

Warm up and mobilise — Push press build to heavy 3 > 4 x 3 @ 90% — Wod - amrap - 2 rounds: 1 Minute max effort box jumps 24/20” 30...

Warm up and mobilise — Emom 12 minutes: Minute 1: 8 toes’2’bar or 12 knee raises Minute 2: 6-10 ring or box dips Minute 3: 10-15 push ups...

Warm up and mobilise — In pairs - 10 Minute amrap: 40 dumbbell box step overs 40 dumbbell push press 40 dumbbell clean 22.5/15kg — Rest 5...

Warm up and mobilise — 5 rounds for quality not time: 3 overhead squats 9 heavy kettlebell deadlifts — WOD  - for time: 12-9-6 Snatch...

I’m counting macros. I’m flexible dieting. Nett carbs count. I have no idea what I’m eating! The world of nutrition is full with so much...