Partner WOD Complete as many rounds as possible in 20 minutes of: 150m Run 5 Deadlifts 80/50 7 Dumbbell Push Press 20/12.5 9 Box Jump Overs (Open Up) Post rounds to comments
CONTINUE READINGFitness Back Squat EMOM for 10 minutes 3 reps Complete as many rounds as possible in 12 minutes of: 14 Pull Ups 8 Ground to Overhead 50/35 Performance Back Squat 5@75% 3@80% 2@85% 1@90% Complete 3 rounds of: 20 Box Jump Overs 10 Clusters 60/40 15 Ring Dips Post load and scores to the whiteboard.
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 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 READINGPartner WOD Complete as many rounds as possible in 16 minutes of: 300m Run 10 Overhead Lunges 50/35 10 Sumo Deadlift High Pull 50/35 20 1 for 1 Box Jump Overs One partner will complete the Overhead Lunges with the other completing the SDHP. You will then alternate each round. Post scores to comments.
CONTINUE READINGFitness 4 sets: 20m Dumbbell Lunge (No pausing inside 10m) For Time: 500m Run then 2 Ground to Overhead 50/35 5 Box Jump Overs 4 Ground to Overhead 50/35 10 Box Jump Overs 6 Ground to Overhead 50/35 15 Box Jump Overs 8 Ground to Overhead 50/35 20 Box Jump Overs 10 Ground to Overhead […]
CONTINUE READINGFitness Deadlift 5-5-5-5-5 Across Complete as many reps as possible in 13 minutes of: 30 Box Jumps Overs 20 Hang Power Cleans 45/30 10 Lateral Burpees Performance Deadlift 8-6-4-2 Heaviest load 21-18-15-12-9 for time of: Thrusters 42.5/30 Box Jumps Post load and scores 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 Squats 5 x 7 Rest 60secs Complete as many rounds as possible in 16 minutes of: 9 Box Jump Overs 9 Push Press 45/30 9 Wall Balls Performance Overhead Squat 3-3-3-3-3 with 3 sec Pause Increasing For Time: 50 Wall Balls Then 3 rounds of: 9 Bar Facing Burpees 7 Clean and Jerk […]
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