For Time: 500m Run + 20 Bar Lateral Burpees -then- 20 Power Cleans 60/40 80 Double Unders 20 Shoulder to Overhead 60/40 80 Double Unders 20 Power Cleans 60/40 80 Double Unders Post time to the whiteboard.
CONTINUE READINGFitness 4 Sets of: 8 Dumbbell Push Press + 8 Reverse Dumbbell Lunges Complete 6 rounds for time of: 150m Sandbag Run 12 Pull Ups 10 Push Ups Performance Push Press TNG 3-3-3-3 Across Complete as many reps as possible in 5 minutes of: 9 Thrusters 45/32.5 9 Toes to Bar Rest 1 minute Complete […]
CONTINUE READINGFitness 4 Sets of: 6 Back Squat (Increasing) + Plank Hold 60sec Complete as many rounds as possible in 15 minutes of: 10 Wall Balls 10 Hang Power Cleans 45/30 10 Box Jumps Performance Back Squat 5@75% 3@80% 2@85% 1@90% For Time: 21-15-9 of: Power Snatches 42.5/30 Box Jump Overs -Then- 15-12-9 of: Overhead Squats […]
CONTINUE READINGRest Day
CONTINUE READINGPartner WOD For Time: 300 Double Unders 100 Hand Release Push Ups 80 Partner Wall Balls 60 Power Cleans 70/45 Post scores to comments.
CONTINUE READINGFitness Bench Press (Close) 6-6-6-6-6 Complete as many rounds as possible in 12 minutes of: 150m Run 15 Sumo Deadlift High Pull 42.5/30 150m Run 15 Pull Ups Performance Press 1-1-1-1-1-1 Across For Time: 500m Run 30 Box Jumps 30/24 30 Front Rack Lunges 60/40 500m Run Post load and scores to the whiteboard.
CONTINUE READINGFitness Front Squat 3-3-3-3-3 (2sec Pause) For Max reps: 3 minutes Box Jumps 3 minutes Dumbbell Push Press 15/10 2 minutes Box Jumps 2 minutes Dumbbell Push Press 15/10 1 minute Box Jumps 1 minute Dumbbell Push Press 15/10 Performance Front Squat 5@75% 3@80% 2@85% 1@90% For Time: 90 Double Unders 25 Pull Ups 10 […]
CONTINUE READINGComplete 4 rounds of: 500m Run 15 Overhead Squats 45/30 20 Kettlebell Swings 24/16 Post time to the whiteboard.
CONTINUE READINGFitness 5 Sets: 1st Minute: 6 Push Press 2nd Minute: 8 Ring Rows 3rd Minute: 20-30 Double Unders 21-18-15-12-9-6-3 for time of: Dumbbell Lunges 15/10 Butterfly Sit Ups Performance Push Jerk 3-3-3-3 Across Complete as many rounds as possible in 10 minutes of: 5 Deadlift 100/70 10 Bar Facing Burpees 15 Wall Balls Post load […]
CONTINUE READINGFitness Overhead Squat 3-3-3-3-3 (2sec Pause) Technique For Time: Row 500m 40 Wall Balls 40 Burpees 40 Wall Balls Row 500m Performance Overhead Squat 3-3-3-3 Across Complete 3 rounds for time of: 20 Pistol Squats 7 Muscle Ups 9 Hang Clean and Jerk 60/40 Post load and scores to the whiteboard.
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