Fitness Push Press 10-8-6-4-2 For Time: 300m Run 21 Thrusters 42.5/30 21 Wall Balls 300m Run 15 Thrusters 42.5/30 15 Wall Balls 300m Run 9 Thrusters 42.5/30 9 Wall Balls 300m Run Performance Push Press 10RM For Time: 500m Run Then 9-6-3 of: Muscle Ups Thrusters 70/45 then 500m Run Post load and scores to […]
CONTINUE READINGFitness Overhead Squat 6-6-6-6 (technique focus) Complete as many rounds as possible in 15 minutes of: 15 Box Jumps 10 Kettlebell Swings 24/16 5 Pull Ups Performance Overhead Squat 3-3-3-3 Increasing (2 sec Pause) Mainsite WOD 151026 In front of a clock set for 12 minutes: 1 minute of Box Jumps 30/24 1 minute of […]
CONTINUE READINGRest Day
CONTINUE READINGPartner WOD Complete as many rounds as possible in 20 minutes of: 300m Partner Run 60 Deadlifts 80/50 40 Burpees 20 Toes to Bar 100 Double Unders Post rounds to the whiteboard.
CONTINUE READINGFitness 4 sets: 5 Strict Pull Ups + 10-20sec Ring Dip Hold (Top) Complete 5 rounds for time of: 10 Pull Ups 15 Hand Release Push Ups 20 Air Squats Performance Push Jerk 10RM Complete 3 rounds of: 400m Run 15 Box Jumps Overs 10 Front Squats 60/40 Post load and scores to the whiteboard.
CONTINUE READINGFitness Back Rack Lunges 10-10-10-10 Across Complete as many rounds as possible in 12 minutes of: 5 Hang Power Clean 50/35 7 Push Press 50/35 12 Butterfly Sit Ups Performance Back Squat 5@75% 3@80% 2@85% 1@90% For Time: 40 Kettlebell Swings 24/16 30 Dumbbell Snatches 30/20 4 Rope Climbs 30 Kettlebell Swings 24/16 20 Dumbbell […]
CONTINUE READING“Nutts” For Time: 10 Handstand Push Ups 15 Deadlifts 115/80 25 Box Jumps 30/24 50 Pull Ups 100 Wall Balls 10ft 200 Double Unders 400m Plate Run 20/15 Post time to the whiteboard
CONTINUE READINGFitness 5 sets: 5 Press + 30 Double Unders For Time: Buy in: 40cal Row 21-18-15-12-9 of: Burpees Kettlebell Swings 24/16 Performance Seated Press 3-3-3-3-3 Across Complete 3 rounds for time of: 15 Lateral Burpees 10 Clean and Jerk 60/40 Post load and time to the whiteboard.
CONTINUE READINGFitness Front Squat 6-6-6-6-6 Increasing 3 rounds for time of: 500m Run 30 Thrusters 20/15 Performance Front Squat 5@75% 3@80% 2@85% 1@90% Complete 5 rounds for time of: 18 Wall Balls 12 Toes to Bar 6 Overhead Squats 65/42.5 Post load and times to the whiteboard.
CONTINUE READINGRest Day
CONTINUE READING