Benchmark Boss|30 WOD Complete as many rounds as possible in 12 minutes of: 30 Wall Balls 10 Burpees 30 Kettlebell Swings 24/16 50m Sprint every time you break on Wall Balls or Kettlebell Swings Finisher 4 x 15 Toes to Bar
CONTINUE READINGPartner WOD Complete as many rounds of the complex in 17 minutes of: 300m Run 10 Burpees Deadlift + Hang Power Clean + Front Squat + Push Jerk (60/40) Bar can’t be dropped during complex. Post rounds to comments
CONTINUE READINGBack Squat 1×5@85% 2×2@90% Complete 3 rounds for time of: 8 Power Snatch 60/40 40 Double Unders 15 Plate Facing Burpees Post load and time to the whiteboard
CONTINUE READINGThis afternoon there will only be a 3:30pm and 4:30pm session due to the information night we are holding for the Boss | 30 members. Boss | 30 Benchmark WOD Complete as many rounds as possible in 12 minutes of: 30 Wall Balls 10 Burpees 30 Kettlebell Swings 24/16 50m Sprint every time you break […]
CONTINUE READINGComplete as many rounds as possible in 15 minutes of: 80 Double Unders Then 3 rounds of: 12 Kettlebell Swings 24/16 10 Toes to Bar 8 Burpees Post rounds to the whiteboard
CONTINUE READING“The Ghost” 6 rounds of: 1 minute of Rowing 1 minute of Burpees 1 minute of Double Unders 1 minute rest Post total reps to the whiteboard
CONTINUE READINGBox Squat EMOM for 8min – 2 reps @ 70% Complete 5 rounds for time of: 10 Burpees 10 Front Rack Lunges 60/40 Post load and time to the whiteboard.
CONTINUE READINGDeadlift 1×2 @ 85% 3×1 @ 90%+ For Time: 100 Double Unders 50 Chest to Bars 40 Burpees 15 Clean and Jerk 80/55 Post load and time to the whiteboard
CONTINUE READINGOverhead Squat 15 minutes to find a 1RM Complete 3 rounds for time of: 150m Overhead Plate Carry 20/15 10 Burpees 9 Hang Snatch 60/40 Post load and time to the whiteboard
CONTINUE READINGFind your Max Box Jump Height then Complete as many rounds as possible in 12 minutes of: 12 Hang Power Snatch 50/30 24 Kettlebell Swings 24/16 12 Bar Facing Burpees Post results and rounds to the whiteboard
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