Team WOD Complete as many rounds as possible in 18 minutes of: 10 Wall Balls 7 Burpees 3 Clean and Jerks 70/45 Post scores to comments
CONTINUE READINGFitness 4 sets: 5 Seated Dumbbell Press + 10 Ring Rows 5 rounds of: 40secs on 20secs off Overhead Plate Lunges 15/10 Push Ups Box Jumps Overs Performance Press 5-4-3-2-1 For Time: 90 Kettlebell Swings 24/16 30 Squat Cleans 50/35 90 Double Unders Post load and scores to the whiteboard.
CONTINUE READINGFitness 4sets of: 10 Deadlift + 20sec Hollow Rocks Complete 5 rounds for time of: 10 Toes to Bar 8 Hang Power Clean 50/35 300m Run Performance Deadlift 3-3-3-3 TNG Across Complete 3 rounds for time of: 300m Run 2 Rope Climbs 9 Hang Power Snatch 50/35 Post load and scores to the whiteboard.
CONTINUE READINGFor Time: 1000m Row 800m Run 50 Burpees 40 Dumbbell Thrusters 20/12.5 Post time to the whiteboard.
CONTINUE READINGFitness Push Press 3-3-3-3-3 Increasing Complete as many rounds as possible in 12 minutes of: 15 Kettlebell Swings 24/16 10 Dumbbell Box Step Overs 20/12.5 30 Double Unders Performance 4 sets of: 2 Push Press + 2 Push Jerk (Increasing) Complete as many rounds as possible in 11 minutes of: 12 Box Jumps 8 Deadlifts […]
CONTINUE READINGFitness Front Rack Lunges 10-10-10-10 For Time: 50 Wall Balls 40 Shoulder to Overhead 35/25 30 Pull Ups 20 Lateral Burpees Performance Front Squat 5@75% 3@80% 2@85% 1@90% Complete 3 rounds for time of: 16 Dumbbell Snatch 30/20 30 Pistols 8 Muscle Ups Post load and scores to the whiteboard.
CONTINUE READINGRest Day
CONTINUE READINGPartner WOD Complete as many rounds as possible in 16 minutes of: 40 Kettlebell Swings 24/16 40 Shoulder to Overhead 50/35 400m Kettlebell Carry Post rounds to comments.
CONTINUE READINGFitness 4 sets of: 5 Strict Pull Ups + 8 Ring Push Ups For Time: 40cal Row -then- 21-15-9 of: Deadlifts 60/40 Burpee Box Jumps Performance Bench Press 2-2-2-2 Increasing Complete as many reps as possible in 11 minutes of: 3 Box Jumps 3 Dumbbell Snatch 30/20 6 Box Jumps 6 Dumbbell Snatch 30/20 9 […]
CONTINUE READINGFitness Front Squat 3-3-3-3-3 (2sec pause) Complete as many reps as possible in 12 minutes of: 30 Air Squats 30 Kettlebell Swings 24/16 30 Butterfly Sit Ups Performance Front Squat 3-3-3-3 Increasing Complete 4 rounds for time of: 300m Run 25 Wall Balls 15 Ring Dips Post load and scores to the whiteboard.
CONTINUE READING