FITNESS Back Squat 3-3-3-3-3-3 Increasing Complete as many rounds as possible in 13 minutes of: Row 250m 8 Pull Ups 10 Deadlifts 42.5/30 12 Shoulder to Overhead 42.5/30 PERFORMANCE Can now be viewed in the whiteboard. Post load and scores to the whiteboard.
CONTINUE READINGFITNESS For Time: 600m Run 30 Push Press 60/40 50 Deadlifts 60/40 90 Wall Balls 600m Run PERFORMANCE Muscle Clean 3×3 Clean and Jerk 5×3@80% High Hang Snatch 4×3@60% Hang Clean Pull 3×5@95% Post load and scores to the whiteboard.
CONTINUE READINGFITNESS Deadlifts Build to a 2RM Complete as many reps as possible in 12 minutes of: 12 Hang Power Cleans 45/30 24 Push Ups 36 Kettlebell Swings 24/16 PERFORMANCE Can now be viewed in the whiteboard. Post load and scores to the whiteboard.
CONTINUE READING“From July 8th 2016” FITNESS Push Press Build to a heavy 3 reps Then 3×8 Single Arm Dumbbell Row Complete 5 rounds for time of: 300m Run 9 Thrusters 40/30 6 Lateral Burpees PERFORMANCE Overhead Squat 2-2-2-2-2 @75% Then Close Grip Bench Press 3-3-3 @75% 21-15-9 for time of: Lateral Box Jumps Deadlifts 90/60 Ring […]
CONTINUE READINGFITNESS Front Squat 3-3-3-3-3-3 Increasing Complete as many rounds as possible in 15 minutes of: 20 Kettlebell Swings 24/16 20 Hand Release Push Ups 20 Box Jumps PERFORMANCE Back Squat 5RM –Then— Max reps @80% Complete as many rounds as possible in 10 minutes of: 15 Handstand Push Ups 15 Deadlifts 110/80 20 Walking Lunges […]
CONTINUE READINGFITNESS EMOM for 12 minutes: 3 Push Jerks (Across) Complete as many reps of the 13 minute ladder of: 10 Deadlifts 60/40 15 Butterfly Sit Ups 15 Air Squats 15 Deadlifts 60/40 30 Butterfly Sit Ups 30 Air Squats 20 Deadlifts 60/40 45 Butterfly Sit Ups 45 Air Squats…and so on PERFORMANCE Push Press 3-3-3-3-3 […]
CONTINUE READINGFITNESS Pause Overhead Squat 3-3-3-3-3-3 Across Complete as many rounds as possible in 12 minutes of: 15 Box Jumps 12 Dumbbell Push Press 15/10 9 Butterfly Sit Ups 70-100 Banded Pull Aparts PERFORMANCE 5RM Front Squat –2 minutes rest then– Max reps @80% Strict Press 10-10-10 For Time: Row 50 Cal 3 Rope Climbs 15ft […]
CONTINUE READINGFitness Pause Front Squat 3-3-3-3-3 Across For Time: 750 Row –Then— 21-15-9 of: Pull Ups Burpees Performance Hang Squat Clean 5×3 Push Press 10×3 @3RM Strict Press Complete 3 rounds for time of: 18 Deadlifts 100/70 18 Toes to Bar Post load and scores to the whiteboard.
CONTINUE READINGFitness Every 90secs for 6 sets: 3 Back Squats Increasing For Time: 20 Dumbbell Snatches 15/10 30 Toes to Bar 20 Front Squats 42.5/30 30 Box Jump Overs 20 Front Squats 42.5/30 30 Toes to Bar 20 Dumbbell Snatches 15/10 Performance Back Squat 10×2@70% Complete as many reps as possible in 10 minutes of: 10 […]
CONTINUE READINGAnzac Day WOD – 8am Only “Marks” 3 rounds for time of: 21 Pull Ups 15 Push Press 60/30 9 Deadlifts 100/60 400m Run In teams of 3, the workout format will be discussed in the brief….. Post time to comments.
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