Fitness Overhead Squat 3-3-3-3-3 Across Complete as many rounds as possible in 10 minutes of: 10 Power Cleans 40/30 30 Double Unders Performance Back Squat 3@80% 2@85% 1@90% 1@90%+ Complete as many rounds as possible in 12 minutes of: 40 Double Unders 7 Power Snatch 60/40 3 Muscle Ups Post load and scores to the […]
CONTINUE READINGFitness Complete as many rounds as possible in 20 minutes of: 400m Run –Then– 3 rounds of “Cindy” 5 Pull Ups 10 Push Ups 15 Air Squats –0r– 400m Run –then– 3 rounds of: 5 Chest to Bar Pull Ups 10 Handstand Push Ups 15 Pistols Performance Primer: BTN Jerk x 3 x 3 Clean […]
CONTINUE READINGFitness Hang Power Clean Every minute on the minute for 10 minutes 2 reps (Across) For Time: 30 Dumbbell Snatches 20/15 50 Kettlebell Swings 24/16 70 Wall Balls Performance Push Press 2-2-2-2-2 Increasing For Time: 30 Dumbbell Snatches 30/20 50 Kettlebell Swings 24/16 70 Wall Balls Post load and scores to the whiteboard.
CONTINUE READINGFitness Front Squat Every 90secs 5 reps for 5 sets Complete as many rounds as possible in 14 minutes of: 5 Deadlifts 50/35 10 Push Press 50/35 15 Box Jumps Performance Deadlift 2-2-2-2-2 Increasing (Reset) Barbell Glute Bridge 3 x 5 (Heavier than last week) Complete 6 rounds for time of: 12 Box Jumps 6 […]
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CONTINUE READINGPartner WOD Complete as many rounds as possible in 20 minutes of: 18 Pull Ups 15 Front Squats 60/40 12 Pull Ups 9 Shoulder to Overhead 60/40 6 Pull Ups 350m Partner Run Post rounds to comments.
CONTINUE READINGFitness 4 sets of: 5 Press + 10 Ring Rows Complete as many rounds as possible in 12 minutes of: 5 Hand Release Push Up 7 Hang Power Clean 35/25 9 Thrusters 35/25 Performance 5 Sets: 2 Bench Press (Increasing) + 5 Strict Pull Ups (Weighted) For Time: 24 Lateral Box Jumps Overs 12 Power […]
CONTINUE READINGFitness Front Rack Lunges 16-16-16-16 For Time: 21 Deadlifts 70/45 21 Toes to Bar 50 Double Unders 15 Deadlifts 70/45 15 Toes to Bar 75 Double Unders 9 Deadlifts 70/45 9 Toes to Bar 100 Double Unders Performance Back Squat 5@75% 3@80% 2@85% 1@90% For Time: 12 Bar Muscle Ups 24 Kettlebell Swings 32/24 36 […]
CONTINUE READINGFitness Complete as many rounds as possible in 18 minutes of: 400m Run 25 Wall Balls 25 Burpees Compare to Jul 22 2015 Performance Primer: Tall Snatch x 3 x 3 Snatch x 3 x 5 (technique) Snatch Pull x 3 x 3 Post load and scores to the whiteboard.
CONTINUE READINGFitness Strict Pull Ups 3-3-3-3-3 In 13 minutes complete: Buy in: Row 40 Cals –then– In the remaining time AMRAP of: 6 Pull Ups 12 Kettlebell Swings 24/16 18 Butterfly Sit Ups Performance Dumbbell Press 5×5 Or Strict Handstand Push Ups 5×5 Complete 3 rounds for time of: 75 Double Unders 10 Power Cleans 90/55 […]
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