Fitness “Rankel” Complete as many rounds as possible in 20 mins of: 6 Deadlifts 102.5/70 7 Burpee Pull Ups 10 Kettlebell Swings 32/24 200m Run Performance Primer: Tall Clean 3 x 3 Clean and Jerk 2×3 @85% 2×2 @90% Power Snatch + Hang Power Snatch 80% (1+1) x 4 Hang Clean Pull 4 x 3 […]
CONTINUE READINGFitness 5 sets of: 8 Dumbbell Seated Press + 5 Strict Pull Ups For Time: Buy in: 50 Cal Row –Then– 15-12-9 of: Thrusters 42.5/30 Dumbbell Box Step Overs 20/12.5 Performance Push Press 3@75% 2@80% 1@85% 2×1@90% Complete as many reps as possible in 12 minute: 50 Double Unders 10 Overhead Squat 60/40 20 Ring […]
CONTINUE READINGFitness 3 sets of: 20m Walking Dumbbell Lunge Increasing Rest 90secs AMRAP in 5 minutes 30 Double Unders 10 Hand Release Push Ups 8 Hang Power Clean 45/30 –Rest 1 minute– AMRAP in 4 minutes 25 Double Unders 10 Hand Release Push Ups 8 Hang Power Clean 45/30 –Rest 1 minute– AMRAP in 3 minutes […]
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CONTINUE READINGPartner WOD For Time: 650m Run 50 Wall Balls 40 Sumo Deadlift High Pull 45/32.5 40 Wall Balls 30 Sumo Deadlift High Pull 45/32.5 30 Wall Balls 20 Sumo Deadlift High Pull 45/32.5 20 Wall Balls 10 Sumo Deadlift High Pull 45/32.5 10 Wall Balls 650m Run Post time to the comments.
CONTINUE READINGFitness 5 sets of: 6 Ring Push Ups + 20-30sec Bar Hang Hold Complete as many rounds as possible in 13 minutes of: 9 Shoulder to Overhead 45/30 12 Toes to Bar 25 Double Unders Performance Push Press 3@75% 2@80% 3×1@85% Complete 3 rounds for time of: 55 Double Unders 3 Rope Climbs 20ft 6 […]
CONTINUE READINGFitness 5 sets of: 5 Back Squat + 8 Single Arm Dumbbell Row For Time: 500m Row 21 Thrusters 42.5/30 350m Kettlebell Carry 24/16 15 Thrusters 42.5/30 500m Run 9 Thrusters 42.5/30 Performance Front Squat 2-2-2 @90% –then– Strict Pull Ups or False Grip Ring Pull to sternum 3 x 5 Complete as many rounds […]
CONTINUE READINGFitness “Wittman” 7 rounds for time of: 15 Kettlebell Swings 24/16 15 Power Cleans 42.5/30 15 Box Jumps 24/20 Performance Primer – Muscle Snatch 3×3 Snatch 1×3 @75% 2×3 @80% 2×2 @85% Hang Power Clean + Hang Clean 75% (1+1)x5 Halting Snatch Pull 4×3 @110% Post load and scores to the whiteboard.
CONTINUE READINGFitness EMOM for 10 minutes: Even: 6 Strict Press Odd: 8 Bent Over Row Complete as many rounds as possible in 14 minutes of: 350m Run 12 Overhead Squats 35/25 10 Lateral Burpees Performance Push Jerk 3@75% 2@80% 3×1@85% For Time: 500m Run 21 Thrusters 50/35 15 Lateral Burpees 500m Run 15 Thrusters 50/35 12 […]
CONTINUE READINGFitness 4 sets of: 5 Deadlift (Across) + 20-30sec Handstand Hold Complete 5 rounds for time of: 14 Wall Balls 10 Pull Ups 6 Dumbbell Box Step Overs 20/12.5 Performance Back Squat 2-2-2-2-2 @70% For Time: 160 Double Unders 50 Deadlifts 70/50 18/15 Muscle Ups 12 Clean and Jerks 70/50 Banded Good Mornings 3 x […]
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