Partner WOD For Time: 200 Double Unders 100 Walll Balls 100 Kettlebell Swings 24/16 800m Run 50 Burpees Post time to comments.
CONTINUE READINGFitness Complete 5 rounds for time of: 17 Burpees 24 Wall Balls 400m Run Rest 1 minute Performance High Hang Clean 3×3 Clean and Jerk 5×3 @80% Hang Power Snatch 4×2 @75% Clean Pull 5×3 @105% Post load and scores to the whiteboard.
CONTINUE READINGFitness Front Squat 3-3-3-3-3 (2sec pause in the bottom) Complete as many rounds as possible in 13 minutes of: 8 Burpees 12 Dumbbell Thrusters 15/10 30 Double Unders Performance Front Squat 4×5 @80-85% For Time: 10 Muscle Ups 20 Thrusters 42.5/30 30 Sumo Deadlift High Pulls 42.3/30 20 Thrusters 42.5/30 10 Muscle Ups Post load […]
CONTINUE READINGTesting Week “The Ghost” Complete 6 rounds of: 1 minute of Rowing 1 minute of Burpees 1 minute of Double Unders 1 minute rest Post scores to the whiteboard.
CONTINUE READINGFitness For Time: 1600m Run 150 Double Unders 50 Burpees 800m Run 100 Double Unders 35 Burpees 400m Run 50 Double Unders 20 Burpees Performance Primer: Tall Snatch 3×3 Snatch 2×3@85% 2×2@90% Power Clean + Power Jerk 6×1 @85% Snatch Pull 4×3 @100% Post load and scores to the whiteboard.
CONTINUE READINGFitness 5 sets of: 3 Pause Back Squats + 30sec Supine Chinese Plank Holds Rest as needed Complete as many rounds as possible in 13 minutes of: 150m Run 15 Box Jumps 10 Deadlifts 70/50 Performance Pause Front Squat + Front Squat 70% x (1+1) x 5 then Banded Pull Throughs 3×8 Complete as many […]
CONTINUE READINGFitness Push Press EMOM for 8 sets 3 reps Complete 3 rounds for time of: 13 Overhead Squats 35/25 16 Sandbag Facing Burpees 150m Sandbag Run Performance Push Press 3×3@75% 2×2@80% Complete as many rounds as possible in 10 minutes of: 12 Box Jump Overs 24/20 12 Hang Power Snatch 42.5/30 12 Toes to Bar […]
CONTINUE READINGFitness Dumbbell Bench Press 6-6-6-6-6 For Time: Row 1000m 50 Thrusters 20/15 30 Bar Facing Burpees Performance 5 Sets of: 3 Press (Increasing) or 3 Strict HSPU (Deficit optional) + 5 Strict Pull Ups For Time: 15-12-9-6-9-12-15 Dumbbell Thrusters 25/15 Burpees Post load and scores to the whiteboard.
CONTINUE READINGFitness Complete as many rounds as possible in 18 minutes of: 400m Run 25 Wall Balls 25 Burpees Compare to Jul 22 2015 Performance Primer: Tall Snatch x 3 x 3 Snatch x 3 x 5 (technique) Snatch Pull x 3 x 3 Post load and scores to the whiteboard.
CONTINUE READINGFitness Deadlift Every 2 minutes for 5 sets 6 reps For Time: 60 Cal Row 50 Wall Balls 40 Shoulder to Overhead 50/30 Performance Deadlift 3-3-3-3-3 (Reset) Increasing Complete as many rounds as possible in 12 minutes: 4 Burpees 7 Snatch 60/40 21 Wall Balls Post load and scores to the whiteboard.
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