Rest Day
CONTINUE READINGPartner WOD Part A. 6 minute Max Cal Row –Then– Part B. Complete as many reps in 10 minutes of: 8 Kettlebell Thrusters + 10m Front Rack Carry 300m Run every time you drop Post total cals + total reps to comments. The Front Rack Carry will be scored as every 5 metres is 1 […]
CONTINUE READINGFitness For 10 minutes: Odd: 2 Push Jerk (Increasing) Even: 20sec Hollow Rock 27-21-15-9 for time of: Box Jumps Sumo Deadlift High Pull 45/30 Performance 5 sets of: 5 Dumbbell Press Or 5 Strict HSPU (Deficit) Rest 60 secs Complete 3 rounds for time of: 90secs of ME Lateral Burpees 90secs of ME Overhead Squat […]
CONTINUE READINGFitness Back Squat 3-3-3-3-3-3 Increasing Complete 2 rounds for time of: 60 Air Squats 24 Toes to Bar 20 Hand Release Push Ups Performance Thruster 5-4-3-2-1 Rest 90secs For Time: 40 Deadlifts 110/75 50 Toes to Bar 30 Front Squats 70/45 Post load and scores to the whiteboard.
CONTINUE READINGFitness Complete as many rounds as possible in 18 minutes of: 10 Push Press 60/40 20 Kettlebell Swings 24/16 40 Double Unders Performance Primer: Muscle Snatch x 3 x 3 Snatch x 3 x 5 (Technique) Heavier than last week Snatch Pull x 3 x 3 Post load and scores to the whiteboard.
CONTINUE READINGFitness Push Press 2-2-2-2-2 Increasing Complete as many reps of the ascending ladder in 12 minutes: 3 Pull Ups 3 Dumbbell Burpee Box Step Overs 15/10 6 Pull Ups 6 Dumbbell Burpee Box Step Overs 15/10 9 Pull Ups 9 Dumbbell Burpee Box Step Overs 15/10 12 Pull Ups 12 Dumbbell Burpee Box Step Overs […]
CONTINUE READINGFitness Deadlift 3-3-3-3-3-3 Increasing Complete 4 rounds for time of: 300m Run 10 Hang Power Clean 55/37.5 20 Wall Balls Performance Back Squat 3@80% 2@85% 1@90% 1@95% –Then– Barbell Glute Bridge 3 x 5 For Time: Row 1000m 30 Burpee Box Jump Overs 5 Rope Climbs 20 Burpee Box Jump Overs Post load and scores […]
CONTINUE READINGRest Day
CONTINUE READINGPartner WOD Complete as many rounds as possible in 17 minutes of: 500m Partner Run 3 Power Cleans 60/40 3 Shoulder to Overhead 60/40 6 Power Cleans 60/40 6 Shoulder to Overhead 60/40 9 Power Cleans 60/40 9 Shoulder to Overhead 60/40 Each partner will complete the round of 3s, 6s and 9s, before continuing […]
CONTINUE READINGFitness Dumbbell Bench Press 6-6-6-6-6 For Time: Row 1000m 50 Thrusters 20/15 30 Bar Facing Burpees Performance 5 Sets of: 3 Press (Increasing) or 3 Strict HSPU (Deficit optional) + 5 Strict Pull Ups For Time: 15-12-9-6-9-12-15 Dumbbell Thrusters 25/15 Burpees Post load and scores to the whiteboard.
CONTINUE READING