Fitness 4 Sets of: 5 Push Press + 15-20sec Bar Hang Rest 90secs Complete as many rounds as possible in 15 minutes of: 8 Sumo Deadlift High Pull 35/25 10 Thrusters 35/25 30 Double Unders Performance Press 3-3-3-3 @ 85%+ Complete as many rounds as possible in 10 minutes of: 15 Box Jumps 7 Squat […]
CONTINUE READINGFitness Front Squat 8-8-8-8 90secs rest between sets Complete 4 rounds of: 400m Row 12 Burpees 150m Farmers Carry 20/15 Rest 60secs Performance Back Squat 5@80% 3×3@85% 10-9-8-7-6-5-4-3-2-1 for time of: Deadlift 120/85 Shoulder to Overhead 70/45 Post loads and scores to the whiteboard
CONTINUE READINGFitness Complete 5 rounds for time of: 400m Run 20 Wall Balls 15 Pull Ups Performance Complete 5 rounds for time of: 400m Run 30 Wall Balls 15 Chest to Bar Pull Ups Post time to the whiteboard.
CONTINUE READINGFitness 4 sets of: 8 Dumbbell Press Rest 60secs 8 Ring Rows Rest 60secs Tabata Mash Up: Box Jumps Push Ups Sit Ups Performance Every 90secs for 8 sets: Across Snatch + Hang Snatch For Time: 20 Strict Handstand Push Ups 50 Kettlebell Swings 24/16 25 Overhead Squats 60/40 50 Kettlebell Swings 24/16 20 Strict […]
CONTINUE READINGFITNESS 20m Walking Dumbbell Lunges Rest 90secs 5 sets Complete as many rounds as possible in 15 minutes: 150m Run 15 Kettlebell Swings 24/16 9 Hang Power Clean 45/30 PERFORMANCE Front Squat 5@80% 3×3@85% For Time: 20 Power Cleans 80/55 150 Double Unders 2 Rope Climbs 15 Power Cleans 80/55 100 Double Unders 2 Rope […]
CONTINUE READINGRest Day
CONTINUE READINGPartner WOD Complete 2 rounds for time of: 40 Ring Dips 50 Deadlifts 90/65 60 Toes to Bar 70 Box Jumps Post time to the comments.
CONTINUE READING5 sets of: 5 Press + 20-30sec Hollow Body Hold Rest 1 minute For Time: 400m Run 21 Pull Ups 21 Burpees 400m Run 15 Pull Ups 15 Burpees 400m Run 9 Pull Ups 9 Burpees 400m Run Post load and time to the whiteboard
CONTINUE READINGEvery 90 secs for 8 sets: Squat Clean + Hang Squat Clean (Increasing) Complete as many reps as possible in 10 minutes of: 75 Wall Balls 30 Kettlebell Swings 32/24 15 Muscle Ups Post load and total reps to the whiteboard.
CONTINUE READINGComplete as many reps as possible in 17 minutes of: Buy in: 1000m Row Then 60 Double Unders 30 Shoulder to Overhead 45/30 20 Box Jump Overs Post total reps to the whiteboard.
CONTINUE READING