Fitness 5 Sets: 5 Strict Pull Ups + 20sec Ring Hold (Top) Complete 3 rounds for time of: 400m Row 20 Push Ups 15 Box Jumps 10 Front Squats 50/35 1 minute rest Performance Overhead Squat 2@75% 4×2@80% Press 3@75% 2×2@80% Complete 3 rounds for time of: 35 Pull Ups 20m Dumbbell Walking Lunge 20/15 […]
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 For 10 minutes: Odd: 2 Push Jerk (Increasing) Even: 20sec Hollow Rock 27-21-15-9 for time of: Box Jumps Sumo Deadlift High Pull 45/30 Performance 5 sets of: 5 Dumbbell Press Or 5 Strict HSPU (Deficit) Rest 60 secs Complete 3 rounds for time of: 90secs of ME Lateral Burpees 90secs of ME Overhead Squat […]
CONTINUE READINGPartner WOD For Time: 700m Partner Run 100 Box Jumps 100 Kettlebell Swings 24/16 700m Partner Run 100 Wall Balls Post time to comments.
CONTINUE READINGFitness 4 sets: 8 Dumbbell Push Press + 8 Single Arm Dumbbell Row Rest 1 minute Complete as many rounds as possible in 14 minutes of: 18 Kettlebell Swings 24/16 45 Double Unders 9 Shoulder to Overhead 50/35 Performance Power Snatch EMOM for 10 minutes 2 reps Complete as many rounds as possible in 10 […]
CONTINUE READINGFitness Complete as many rounds as possible in 17 minutes of: 400m Run 25 Pull Ups 25 Box Jumps 24/20 Performance Complete as many rounds as possible in 17 minutes of: 400m Run 25 Chest to Bar Pull Ups 25 Box Jumps 30/24 Post rounds to the whiteboard.
CONTINUE READINGFitness Push Press Every 90secs for 5 sets 6 reps (Increasing) Complete as many rounds as possible in 12 minutes of: 10 Kettlebell Sumo Deadlift High Pull 24/16 10 Push Ups 15 Box Jumps Performance Push Jerk 5-5-5-5-5 TNG Across Complete as many rounds as possible in 10 minutes of: 15 Deadlifts 100/70 15 Ring […]
CONTINUE READINGFitness 4 sets: 10 Dumbbell Bench Press + 15 V Ups For Time: 400m Run 15 Thrusters 42.5/30 15 Burpee Pull Ups 400m Run 12 Thrusters 42.5/30 12 Burpee Pull Ups 400m Run 9 Thrusters 42.5/30 9 Burpee Pull Ups Performance Floor Press 5-5-5-5-5 Increasing Complete 3 rounds for time of: 15 Box Jumps 30/24 […]
CONTINUE READINGFitness Back Squat EMOM for 10 sets 3 reps Complete 5 rounds for time of: 14 Box Jumps 6 Power Cleans 50/35 9 Shoulder to Overhead 50/35 Performance Back Squat 2×3@80% 2@85% 1@90% Complete as many rounds as possible in 10 minutes of: 10 Dumbbell Snatch Left 30/20 15 Shoulder to Overhead 42.5/30 10 Dumbbell […]
CONTINUE READING“Morrison” 50-40-30-20 and 10 rep rounds of: Wall Balls Box Jumps Kettlebell Swings 24/16 Post time to the whiteboard.
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