Fitness 5 sets of: 6 Seated Dumbbell Press + 8 Ring Rows Complete 5 rounds for time of: 8 Shoulder to Overhead 50/35 10 Pull Ups 20 Air Squats Performance Power Snatch 3-3-3-3-3 TNG Across Complete 5 rounds for time of: 40 Double Unders 12 Chest to Bar Pull Ups 6 Deadlifts 120/90 Rest 30secs […]
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 READINGFitness Complete as many rounds as possible in 20 minutes of: 20 Dumbbell Snatches 30/20 40 Wall Balls 70 Double Unders 400m Run Performance Behind the Neck Jerk 3×3 Clean and Jerk 6×3 @75% Hang Power Snatch 4×3 @70% Clean Pull 5×3 @100% Post load and scores to the whiteboard.
CONTINUE READINGFitness Overhead Squat 3-3-3-3-3 (2sec Pause in the bottom) For Time: 100 Double Unders –Then— 15-12-9-6 of: Thrusters 45/32.5 Lateral Burpees –Then— 100 Double Unders Performance Overhead Squat 3-3-3-3-3 (2sec Pause in the bottom) Complete as many reps as possible in 12 minutes of: 6 Thrusters 60/40 9 Toes to Bar 40 Double Unders 9 […]
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 READINGPartner WOD For Time: 350m Plate Carry 20/15 and Kettlebell 24/16 Carry 100 Double Unders 50 Chest to Bar Pull Ups 25 Bar Facing Burpees 350m Plate Carry 20/15 and Kettlebell 24/16 Carry 200 Double Unders 100 Shoulder to Overhead 45/30 50 Bar Facing Burpees Post time to comments.
CONTINUE READINGFitness 5 sets of: 8 Dumbbell Seated Press + 5 Strict Pull Ups For Time: Buy in: 50 Cal Row –Then– 15-12-9 of: Thrusters 42.5/30 Dumbbell Box Step Overs 20/12.5 Performance Push Press 3@75% 2@80% 1@85% 2×1@90% Complete as many reps as possible in 12 minute: 50 Double Unders 10 Overhead Squat 60/40 20 Ring […]
CONTINUE READINGFitness 3 sets of: 20m Walking Dumbbell Lunge Increasing Rest 90secs AMRAP in 5 minutes 30 Double Unders 10 Hand Release Push Ups 8 Hang Power Clean 45/30 –Rest 1 minute– AMRAP in 4 minutes 25 Double Unders 10 Hand Release Push Ups 8 Hang Power Clean 45/30 –Rest 1 minute– AMRAP in 3 minutes […]
CONTINUE READINGFitness 5 sets of: 6 Ring Push Ups + 20-30sec Bar Hang Hold Complete as many rounds as possible in 13 minutes of: 9 Shoulder to Overhead 45/30 12 Toes to Bar 25 Double Unders Performance Push Press 3@75% 2@80% 3×1@85% Complete 3 rounds for time of: 55 Double Unders 3 Rope Climbs 20ft 6 […]
CONTINUE READING