Fitness Every 2 minutes for 10 minutes of: 8 Back Squats + 30secs Supine Plank Hold Complete 3 rounds for time of: 10 Deadlifts 75/50 15 Push Ups 50 Double Unders 5 Deadlifts 75/50 10 Push Ups 25 Double Unders Performance Front Squat 2-2-2-2-2 @85% Complete 5 rounds for time of: 18 Box Jumps 6 […]
CONTINUE READINGFitness “Daniel” For Time: 50 Pull Ups 400m Run 21 Thruster 42.5/30 800m Run 21 Thruster 42.5/30 400m Run 50 Pull Ups Performance Primer – Muscle Snatch 3×3 Snatch 3×3 @75% 2×2 @80% Power Clean & Power Jerk (1+2)x4 @70% Snatch High Pull 5×3 @95% Post load and scores to the whiteboard.
CONTINUE READINGFitness 4 sets of: 10 Dumbbell Bench Press + 20-40 Double Under Practice Rest 45secs Complete as many rounds as possible in 13 minutes of: 7 Box Jumps 14 Kettlebell Swings 24/16 7 Butterfly Sit Ups Performance Push Jerk 3×3 @75% 2×2 @80% For Time: 10 Clean and Jerks 60/40 25 Ring Dips 10 Overhead […]
CONTINUE READINGFitness 4 sets of: 8 Thrusters Rest 60secs 2 Wall Climbs Rest 60secs Complete 4 rounds for time of: 200m Run 12 Dumbbell Snatch 20/12.5 12 Burpees Performance Back Squat 2-2-2-2-2 @70% Complete 3 rounds for time of: 64 Double Unders 32 Kettlebell Swings 24/16 16 Front Rack Lunges 60/40 Banded Good Mornings 3 x […]
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CONTINUE READINGPartner WOD Complete as many rounds as possible in 18 minutes of: 10 Box Jumps 16 Kettlebell Swings 24/16 150m Sprint Partners will alternate each movement. Post rounds to comments.
CONTINUE READINGFitness 5 sets of: 5 Supinated Grip Pull Ups + 30secs Supine Chinese Plank Hold Complete 3 rounds for time of: 20 Thrusters 30/20 12 Burpee Plate Jumps 300m Plate Carry 15/10 Performance Push Jerk 3-3-3-3-3 @75% For Time: 50 Cal Row 50 Deadlifts 90/60 50 Ring Dips 50 Wall Balls Post load and scores […]
CONTINUE READINGFitness For 10 minutes: 1st Min: 6 Front Squats (Across) 2nd Min: 1 Wall Climbs + 15sec Hold Complete as many rounds as possible in 12 minutes of: 10 Push Press 45/30 10 Toes to Bar 40 Double Unders Performance Back Squat 2-2-2-2-2 @ 70% then Pendlay Row 3×5 Complete 4 rounds for time of: […]
CONTINUE READINGFitness 4 sets of: 6 Dumbbell Seated Press + 8 Single Arm Dumbbell Row For Time: Buy in: Row 40 Cal + 30 Lateral Burpees –Then– 3 rounds of: 12 Hang Power Cleans 50/35 20 Wall Balls Performance Push Press 3-3-3-3-3 @75% Complete 3 rounds of: 350m Farmers Carry 25/15 6 Box Jump Overs 30/24 […]
CONTINUE READINGFitness “Nancy” Complete 5 rounds for time of: 400m Run 15 Overhead Squats 42.5/30 Performance Primer – Hang Muscle Clean 3×3 Clean & Jerk 3×3 @75% 2×2 @80% Hang Snatch 4 x 3 @70% Clean High Pull 5 x 3 @90% Post load and scores to the whiteboard.
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