Box Squat EMOM for 8min – 2 reps @ 65% Complete 3 rounds for time of: 12 Overhead Squat 60/40 8 Muscle Ups 30 Wall Balls Post load and time to the whiteboard.
CONTINUE READING“The Ghost” 6 rounds of: 1 minute of Rowing 1 minute of Burpees 1 minute of Double Unders 1 minute rest Post total reps to the whiteboard
CONTINUE READINGPush Press EMOM for 8 minutes – 3reps @ 70% Complete 8 rounds for time of: 9 Thrusters 42.5/30 6 Box Jumps 30/24 Post load and time to the whiteboard
CONTINUE READINGDeadlift 2-2-2-2 @ 90% 21-15-9 for time of: Hang Power Clean 70/50 Burpee Bar Facing Post load and time to the whiteboard
CONTINUE READINGRest Day
CONTINUE READINGPartner WOD For Time: 75 Pull Ups 400m Sandbag Run 150 Wall Balls 400m Sandbag Run 75 D/B Snatches 30/20 400m Sandbag Run Post time to comments.
CONTINUE READINGBench Press 12 mins to find a 1RM Complete as many rounds as possible in 10 minutes of: 12 Dumbbell Thrusters 20/15 16 Kettlebell Swings 32/24 Post load and rounds to the whiteboard
CONTINUE READINGBox Squat EMOM for 8min – 2 reps @ 60% Below Parallel For Time: 80 Double Unders 10 Squat Cleans 90/65 80 Double Unders 10 Power Cleans 80/55 80 Double Unders 10 Clean and Jerks 70/45 Post load and time to the whiteboard.
CONTINUE READINGComplete as many reps as possible in 18 minutes of: 15-12-9 Chest to Bar Pull Ups Box Jumps 500m run after every set of 9 Post total reps to the whiteboard
CONTINUE READINGPress EMOM for 9mins – 3 reps @ 65% Complete as many rounds as possible in 12 minutes of: 20 Wall Balls 11ft/10ft 12 Power Snatch 42.5/30 Post load and rounds to the whiteboard
CONTINUE READING