S1 & S2: Power Clean 16 minutes to find a 1RM Complete 3 rounds for time of: 16 Front Rack Lunges 60/40 20 Box Jumps 50 Double Unders Post load and time to whiteboard.
CONTINUE READINGS1 & S2: Front Squat 20 minutes to find a 1RM Complete as many rounds as possible in 10 minutes of: 40 Double Unders 15 Box Jumps 10 Sumo Deadlift High Pull 50/30 Post load and rounds to whiteboard
CONTINUE READINGReminder no sessions tomorrow due to the Battle in the Switch Competition. A wod will be posted tomorrow that can be completed at home. Complete 5 rounds for time of: 300m Run 15 Thrusters 50/35 12 Pull Ups 9 Box Jumps 30/24 Rest 1 minute between rounds. Post total working time minus the rest periods […]
CONTINUE READINGComplete as many rounds as possible in 18 minutes of: 15 Push Ups 15 Box Jumps 600m Sandbag Run (Relay Style) One person will complete the push ups while the other completes the box jumps, you will then swap before you complete the relay run. Post load and rounds to comments.
CONTINUE READINGS1 & S2: Overhead Squat 18 minutes to work up to a 3RM For Time: 50 Wall Balls 50 Power Snatch 45/25 50 Box Jumps 50 Toes to Bar Post load and time to whiteboard
CONTINUE READINGS1: Thruster 3-3-3 @ 75% S2: Thruster 5-5-5 @ 80% For Time: Complete 3 rounds of: 5 Shoulder to Overhead 80/55 12 Box Jumps Then Complete 2 rounds of: 8 Power Cleans 80/55 10 Burpee Bar Facings Post load and time to whiteboard
CONTINUE READINGNo sessions tomorrow due to the Ekka Show Day. S1: Press 3-3-3 @ 80% S2: Press EMOM for 8 minutes perform 3 reps at 60% For Time: 15 Deadlifts 100/70 18 Box Jumps 300m Run 12 Deadlifts 100/70 15 Box Jumps 300m Run 9 Deadlifts 100/70 12 Box Jumps 300m Run Post load and time […]
CONTINUE READINGS1: Power Clean 3-3-3 @ 75% S2: Power Clean 7X3 @ 75% 45sec rest For Time: Buy in: 100 Double Unders Complete 3 rounds for time of: 9 Overhead Squats 70/50 12 Box Jumps 30/24 Then 400m Run Post load and time to whiteboard
CONTINUE READINGS1: Push Jerk 3-3-3 @ 75% S2: Push Jerk 8×2 @ 75% 60sec rest For Time: 50 Kettlebell Swings 24/16 50 Box Jumps 50 Shoulder to Overhead 60/40 Post load and time to whiteboard
CONTINUE READINGS1 & S2: Power Clean 15 minutes to find a 1RM Complete 4 rounds for time of: 12 Box Jumps 9 Hang Power Snatch 60/40 6 Thrusters 60/40 Post load and time to whiteboard
CONTINUE READING