Fitness Push Press 5-5-5-5-5 Increasing Complete as many rounds as possible in 13 minutes of: 15 Box Jumps 15 Shoulder to Overhead 42.5/30 15 Toes to Bar Performance Push Press 2-2-2-2-2-2 Increasing Complete as many rounds as possible in 13 minutes of: 200m Run 20 Kettlebell Swings 24/16 20 Overhead Lunges 60/40 Post load and […]
CONTINUE READINGFitness Overhead Squat 3-3-3-3-3 (2sec Pause) Across For Time: 20 Dumbbell Thrusters 15/10 30 Pull Ups 30 Push Ups 20 Dumbbell Thrusters 15/10 600m Sandbag Run 20/10 Performance Overhead Squat Build to a 3RM For Time: 30 Box Jumps 15 Chest to Bar Pull Ups 15 Power Clean 80/47.5 24 Box Jumps 12 Chest to […]
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CONTINUE READING“Partner WOD” For Time: 200m Partner Sprint 200 Double Unders 50 Shoulder to Overhead 50/35 50 Dumbbell Box Step Overs 25/15 50 Shoulder to Overhead 50/35 200 Double Unders 200m Partner Sprint Post score to comments.
CONTINUE READINGFitness 4 sets of: 8 Dumbbell Push Press + 30 sec Hollow Body Hold Complete as many rounds as possible in 13 minutes of: Buy in: 400m Plate Carry 10/5 12 Overhead Plate Lunge 10/5 10 Sumo Deadlift High Pull 42.5/30 12 Push Ups Performance Press 2-2-2-2-2-2-2 Across Complete 3 rounds of: 400m Run 15 […]
CONTINUE READINGHAPPY AUSTRALIA DAY In teams of 4: 8 minutes to find a 2RM Thruster –2 minute transition then– Complete as many rounds as possible in 20 minutes of: Station 1: 18 Kettlebell Swings 24/16 Station 2: 10 Lateral Burpees Station 3: 15/12 Pull Ups Station 4: Rest One person working at each station. You must […]
CONTINUE READINGFitness Complete as many reps as possible in 17 minutes of: 75 Double Unders 40 Wall Balls 15 Hang Power Clean 65/45 Performance High Hang Clean 3×3 Power Clean + Clean 6x(1×1)@75% Snatch Pull + Hang Snatch 6×2@75% Hang Clean Pull 5×3@95% Post load and scores to the whiteboard.
CONTINUE READINGFitness 5 sets of: 5 Push Press + 8 Bent Over Row Rest 1 minute Complete 4 rounds for time of: 25 Butterfly Sit Ups 14 Dumbbell Snatch 20/12.5 8 Overhead Squats 40/25 Performance Bench Press 2-2-2-2-2 Across For time: 18 Box Jumps 30/24 36 Handstand Push Ups 600m Sandbag Run 36 Pistols 18 Box […]
CONTINUE READINGFitness Back Squat 6-6-6-6-6 Complete as many rounds as possible in 15 minutes: 15 Air Squats 12 Box Jump Overs 9 Pull Ups 6 Burpee Box Jumps 200m Run Performance Back Squat 5@80% 3@85% 2@90% 1@95% Complete 3 rounds for time of: 9 Dumbbell Squat Clean 25/15 15 Deadlift 105/75 21 Burpees Post load and […]
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