Fitness Every 2 minutes for 8 minutes: 10 Back Rack Reverse Lunges Complete as many rounds as possible in 15 minutes of: 10 Shoulder to Overhead 50/35 20 Butterfly Sit Ups 30 Air Squats 40 Double Unders Performance Back Squat 1-1-1 @95% Then Banded Pull Throughs 4×8 Complete 4 rounds for time of: 50 Double […]
CONTINUE READINGPartner WOD Complete as many rounds as possible in 20 minutes of: 20 Toes to Bar 30 Push Ups 40 Air Squats 300m Run (150m sprint each) Post scores to comments.
CONTINUE READINGFitness Every 90secs for 5 sets of: 8 Seated Dumbbell Press For Time: 40 Wall Balls 20 Dumbbell Snatches 20/15 40 Air Squats 20 Dumbbell Snatches 20/15 40 Wall Balls Performance Press 3-3-3-3-3 @75% Complete 3 rounds of: 16 Dumbbell Snatches 30/20 22 Box Jumps 3 Rope Climbs Post load and scores to the whiteboard.
CONTINUE READINGFitness Back Squat 3-3-3-3-3-3 Increasing Complete 2 rounds for time of: 60 Air Squats 24 Toes to Bar 20 Hand Release Push Ups Performance Thruster 5-4-3-2-1 Rest 90secs For Time: 40 Deadlifts 110/75 50 Toes to Bar 30 Front Squats 70/45 Post load and scores to the whiteboard.
CONTINUE READINGFitness Complete as many rounds as possible in 18 minutes of: 300m Kettlebell Carry 20/16 25 Air Squats 15 Kettlebell Swings 20/16 300m Kettlebell Carry 20/16 15 Air Squats 20 Kettlebell Swings 20/16 Performance Complete as many rounds as possible in 18 minutes of: 300m Kettlebell Carry 32/24 20 Pistols 15 Kettlebell Swings 32/24 300m […]
CONTINUE READINGFitness Strict Pull Ups 3-3-3-3-3 (2sec pause Chin above Bar) Complete 3 rounds for time of: 20 Push Ups 50 Air Squats 20 Hang Power Cleans 40/30 Performance Power Snatch Every 90secs for 6 sets 3 reps TNG Increasing Complete 3 rounds for time of: 25 Thrusters 30/20 25 Toes to Bar 5 Burpees every […]
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 Strict Press 3-3-3-3-3-3 15-12-9-6-3 of: Box Jumps Toes to Bar Thrusters 42.5/30 Performance Strict Pull Ups 5-5-5-5-5 Complete as round as possibe in 14 minutes of: 20 Air Squats 15 Hand Release Push Ups 10 Toes to Bar Post load and scores to the whiteboard.
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 READINGFitness Front Squat EMOM for 10 minutes 3 reps (Heavier than last time) Complete as many rounds as possible in 15 minutes of: 30 Double Unders 5 Pull Ups 10 Push Ups 15 Air Squats Performance Front Squat 3@80% 2@85% 1@90% 1@95% 1@95%+ Complete as many rounds as possible in 12 minutes of: 20 Wall […]
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