Rest Day
CONTINUE READING“Partner WOD” Part A. – Complete as many rounds as possible in 8 minutes of: 30 Double Unders 10 Pull Ups 8 Burpees 1 minute rest Part B. – Complete as many rounds as possible in 6 minutes of: 10 Kettlebell Swings 24/16 (Increasing by 10 reps each round) 5 Front Squats 60/40 (Increasing by […]
CONTINUE READINGS1: Push Jerk 3-3-3-3 @ 75% S2: Push Jerk 2×3 @ 85%, 1×2 @ 90%, 1×1 @ 95% Complete as many rounds as possible in 12 minutes of: Clean and Jerk 70/50 (Ladder format 2,4,6,8….) 8 Box Jump 12 Wall Balls 150m Run Post load and rounds to whiteboard
CONTINUE READINGS1: Back Squat 3-3-3-3 @ 80% S2: Box Squat 10×2 @ 70% 60 sec rest Complete 4 rounds for time of: 16 Alternating Dumbbell Snatch 30/20 12 Pistol Squat 3 Muscle Up Post load and time to whiteboard
CONTINUE READINGComplete as many rounds as possible in 18 minutes of: 400m Run 20 Walking Overhead Lunges 20/15 20 Deficit Push Ups 20 Butterfly Sit Ups Post rounds to whiteboard
CONTINUE READINGS1: Thruster 3-3-3 @ 75% S2: Thruster 5-5-5 @ 80% For Time: Complete 3 rounds of: 5 Shoulder to Overhead 80/55 12 Box Jumps Then Complete 2 rounds of: 8 Power Cleans 80/55 10 Burpee Bar Facings Post load and time to whiteboard
CONTINUE READINGS1: Top Pull Deadlift 3-3-3 @ 75% S2: Top Pull Deadlift 1×3 @ 80%, 2×3 @ 85%, 1×1 @ 90% Complete as many rounds as possible in 8 minutes of: 6 Hang Power Snatch 50/30 8 Overhead Squats 50/30 12 Kettlebell Swings 24/16 Post load and rounds to whiteboard
CONTINUE READINGRest Day
CONTINUE READING“Partner WOD” Complete 3 rounds for time of: 50 Wall Balls 10ft 40 Kettlebell Swings 24/16 30 Push Ups 20 Knees to Elbow 300m Partner Run Post time to comments.
CONTINUE READINGS1: Power Snatch 3-3-3 @ 60% S2: Power Snatch 2×2 @ 85%, 2×1 @ 90% Complete as many rounds as possible in 10 minutes of: 50 Double Unders 12 Overhead Kettlebell Lunge 24/16 6 Squat Clean Thruster 70/50 Post load and rounds to whiteboard
CONTINUE READING