Fitness Overhead Squat 3-3-3-3-3 Across (No Pause) Complete as many rounds as possible in 15 minutes of: 12 Wall Balls 9 Burpee Box Jump Overs 6 Power Cleans 50/35 Performance Overhead Squat 1-1-1-1-1-1 Increasing Complete as many rounds as possible in 12 minutes of: 12 Burpee Box Jumps 10 Deadlifts 100/70 8 Handstand Push Ups […]
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CONTINUE READINGPartner WOD 3 x 5 minute rounds of: 150m Partner Run 15 Ground to Overhead 45/30 20 Air Squats 1 minute rest Post total rounds to comments.
CONTINUE READINGFitness Push Press (Reset) 5-5-5-5 Increasing Complete as many reps as possible in 13 minutes of: 15-12-9 Dumbbell Snatch 20/12.5 Pull Ups Dumbbell Box Step Overs 20/12.5 Performance Push Press (Reset) 5-5-5-5 Across Complete as many rounds as possible in 12 minutes of: 30 Double Unders 15 Sumo Deadlift High Pull 42.5/30 2 Rope Climbs […]
CONTINUE READINGFitness Back Squat Every 90secs for 5 sets 6 reps Complete as many rounds as possible in 12 minutes of: 300m Run 6 Hang Power Cleans 50/35 9 Hand Release Push Ups 12 Toes to Bar Performance Back Squat 5-5-5-5 Increasing Complete 3 rounds for time of: 400m Run 10 Hang Power Cleans 60/40 10 […]
CONTINUE READING“Morrison” 50-40-30-20 and 10 rep rounds of: Wall Balls Box Jumps Kettlebell Swings 24/16 Post time to the whiteboard.
CONTINUE READINGFitness 5 Sets of: 5 Seated Dumbbell Press + 20sec Bar Hang Complete 3 rounds for time of: 32 Double Unders 16 Push Press 50/35 16 Lateral Burpee Performance Strict Press (Reset) 5-5-5-5-5 Across For Time: Buy in: 400m Farmers Carry 25/15 -then- 3 rounds of: 9 Power Snatches 50/35 15 Strict Ring Dips Post […]
CONTINUE READINGFront Squat 1RM (16min cap) “Fran” 21-15-9 for time of: Thrusters 42.5/30 Pull Ups Post load and time to the whiteboard.
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CONTINUE READINGPartner WOD For Time: (18 minutes Cap) 350m Partner Run 50 Box Jumps 10 Overhead Squats 50/35 350m Partner Run 40 Box Jumps 15 Overhead Squats 50/35 350m Partner Run 30 Box Jumps 20 Overhead Squats 50/35 350m Partner Run 20 Box Jumps 25 Overhead Squats 50/35 350m Partner Run 10 Box Jumps 30 Overhead […]
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