Hang Snatch 3-3-3-3 @ 80% Complete as many reps in the 12min ladder of: 3 Snatch 60/40 3 Chest to Bar Pull Ups 3 Box Jumps 30/24 6 Snatch 60/40 6 Chest to Bar Pull Ups 6 Box Jumps 30/24 9 Snatch 60/40 9 Chest to Bar Pull Ups 9 Box Jumps 30/24 and so […]
CONTINUE READINGBack Squat 5-5-5-5 90 sec rest Heaviest weight possible Complete 4 rounds for time of: 16 Burpees 12 Box Jumps 10 Power Cleans 70/50 Post load and time to whiteboard
CONTINUE READING“Kelly” Complete 5 rounds for time of: Run 400 meters 30 Box Jumps 30 Wall Balls Post time to whiteboard
CONTINUE READINGS1: Front Squat 3-3-3 @ 80% S2: Front Squat 2×3 @ 85%, 2×2 @ 90% Complete 3 rounds for time of: 20 Box Jumps 15 Knees to Elbow 10 Hang Power Snatch 60/40 Post load and time to whiteboard
CONTINUE READINGS1: Hang Power Snatch 3-3-3 @ 75% S2: Hang Power Snatch EMOM perform 3 reps for 9mins @ 75% 10-9-8-7-6-5-4-3-2-1 for time of: Push Press 50/30 Box Jumps 150m Sprint Post load and time to whiteboard
CONTINUE READINGS1: Front Squat 5-5-5 @ 75% S2: Front Squat 10 x 2 @ 70% Rest 60sec Complete 4 rounds for time of: 30 Kettlebell Swings 15 Handstand Push Ups/ 5 Wall Walks 10 Box Jumps 30/24 Post load and time to whiteboard
CONTINUE READINGPartner WOD – (01/04/2013) Complete as many rounds as possible in 18 minutes of: 12 Box Jumps 9 Deadlifts 100/70 6 Handstand Push Ups 300m Sandbag Run In teams of 2, person 1 will complete 12 Box Jumps before person 2 then completes 12 Box Jumps, person 1 will then complete 9 Deadlifts before person […]
CONTINUE READINGS1 & S2: Press 5-5-5 Heaviest weight possible For Time: 80 Double Unders 40 Shoulder to Overhead 50/35 40 Pull Ups 30 Overhead Squat 50/35 30 Box Jumps 20 Toes to Bar 10 Squat Clean Thruster 70/45 80 Double Unders Post load and time to whiteboard
CONTINUE READINGS1: Front Squat 5-5-5 @ 75% S2: Front Squat 1×3 @ 80%, 2×2 @ 85%, 2×1 @ 90% Complete 5 rounds for time of: 15 Box Jumps 10 Chest to Bar Pull ups 5 Power Cleans 90/60 Post load and time to whiteboard
CONTINUE READINGS1 & S2: Back Squat 15 minutes to find a 20RM Complete as many rounds as possible in 12 minutes of: 8 Push Jerk 70/50 15 Toes to Bar 8 Box Jumps 30/24 Post load and rounds to whiteboard
CONTINUE READING