Complete as many rounds as possible in 16 minutes of: 8 Handstand Push Ups 16 Kettlebell Swings 24/16 20 Overhead Lunges 20/15 150m Sandbag Run Post rounds to whiteboard.
CONTINUE READINGStrength: Push Press Complete 4 rounds for time of: 5 Hang Power Cleans 70/50 10 Box Jumps 5 Hang Power Cleans 70/50 10 Box Jumps Post load and time to the whiteboard.
CONTINUE READINGStrength: Back Squats Complete as many rounds as possible in 10 minutes of: 8 Deadlifts 100/70 8 Lateral Burpees 8 Pull Ups Post load and rounds to whiteboard.
CONTINUE READINGRest Day
CONTINUE READINGPartner WOD Complete as many rounds as possible in 20 minutes of: 40 Sumo Deadlift High Pulls 50/30 40 Toes to Bar 40 Goblet Squats 24/16 400m Run Post rounds to whiteboard.
CONTINUE READINGFront Squat 1-1-1 Power Clean 1-1-1 Complete 3 rounds for time of: 12 Shoulder to Overhead 50/30 15 Box Jump Overs 150m Farmers Carry 20/15 Post load and time to whiteboard.
CONTINUE READINGDeadlift 20 minutes to find 1RM Complete as many rounds as possibe in 9 minutes of: 9 Pull Ups 21 Wall Balls 13 Deficit Push Ups Post load and rounds to whiteboard.
CONTINUE READINGComplete as many rounds as possible in 16 minutes of: 15 Dumbbell Hang Power Clean and Press 25/17.5 10 Burpee Pull Ups 300m Run Post rounds to whiteboard.
CONTINUE READINGPress 15 minutes to find 1RM Complete as many rounds as possible in 10 minutes of: 60 Double Unders 20 Kettlebell Swings 24/16 8 Front Squats 80/55 Post load and times to the whiteboard.
CONTINUE READINGBack Squat 20 minutes to find your 1RM 12-9-6-3 for time of: Box Jumps 30/24 Hang Power Snatch 50/30 Rest 3 minutes then 3 x ME Toes to Bar (60sec rest between sets) Post load and time to the whiteboard.
CONTINUE READING