Fitness 5 Sets: 5 Strict Pull Ups + 20sec Ring Hold (bottom) 21-15-9 for time of: Overhead Squats 42.5/30 Dumbbell Hang Power Clean and Press 15/10 Dumbbell Box Step Overs 15/10 Performance Overhead Squat 2@75% 2@80% 3×2@85% Push Press 2@75% 3×2@80% Complete as many reps as possible in 10 minutes of: Buy in: Row 800m […]
CONTINUE READINGFitness Deadlift 3-3-3-3-3 Across Complete as many rounds as possible in 14 minutes of: 150m Dumbbell Farmers Carry 20/15 40 Double Unders 30 Butterfly Sit Ups 20 Push Press 35/25 Performance Back Squat 2-2-2-2-2 @ 85% then Strict Pull Ups 3×5 Complete as many reps of the 12 minute ladder: 150m Kettlebell Carry 32/24 6 […]
CONTINUE READINGFitness Back Squat 3-3-3-3-3 Increasing Then 1 minute rest Max reps at 70% of heaviest 3 For Time: 100 Double Unders 22 Toes to Bar 32 Kettlebell Swings 24/16 22 Pull Ups 32 Kettlebell Swings 24/16 22 Toes to Bar 100 Double Unders Performance Pause Front Squat + Front Squat 70% x (1+1) x 5 […]
CONTINUE READINGPartner WOD In 16 minutes. Buy in: 75-50-25 Double Unders 21-15-9 Power Cleans 60/40 15-12-9 Lateral Burpees –Then– AMRAP in remaining time of: 350m Run 30 Kettlebell Swings 32/24 Post total rounds to comments.
CONTINUE READINGFitness Complete as many rounds as possible in 18 minutes of: 10 Push Press 60/40 20 Kettlebell Swings 24/16 40 Double Unders Performance Primer: Muscle Snatch x 3 x 3 Snatch x 3 x 5 (Technique) Heavier than last week Snatch Pull x 3 x 3 Post load and scores to the whiteboard.
CONTINUE READINGFitness Overhead Squat 3-3-3-3-3 Across Complete as many rounds as possible in 10 minutes of: 10 Power Cleans 40/30 30 Double Unders Performance Back Squat 3@80% 2@85% 1@90% 1@90%+ Complete as many rounds as possible in 12 minutes of: 40 Double Unders 7 Power Snatch 60/40 3 Muscle Ups Post load and scores to the […]
CONTINUE READINGFitness Front Rack Lunges 16-16-16-16 For Time: 21 Deadlifts 70/45 21 Toes to Bar 50 Double Unders 15 Deadlifts 70/45 15 Toes to Bar 75 Double Unders 9 Deadlifts 70/45 9 Toes to Bar 100 Double Unders Performance Back Squat 5@75% 3@80% 2@85% 1@90% For Time: 12 Bar Muscle Ups 24 Kettlebell Swings 32/24 36 […]
CONTINUE READINGFitness Back Squat 3-3-3-3-3 2 sec Pause Increasing Complete as many reps as possible in 12 minutes of: 3 Ground to Overhead 50/35 6 Box Jumps Overs 9 Ground to Overhead 50/35 12 Box Jump Overs 15 Ground to Overhead 50/35 18 Box Jump Overs Performance Back Squat 3@80% 2@85% 1@90% 1@90%+ Complete as many […]
CONTINUE READINGPartner WOD Complete as many reps as possible in 18 minutes of: 500m Partner Run 200 Double Unders 100 Wall Balls 50 Push Ups/Handstand Push Ups 25 Clean and Jerks 60/40 Post total reps to comments.
CONTINUE READINGFitness 4 sets: 10 Ring Rows + Max Push Ups (90secs rest) Complete as many rounds as possible in 12 minutes of: 40 Double Unders 10 Deadlifts 80/50 8 Pull Ups Performance Push Press EMOM for 6 sets 5 reps Across Complete 6 rounds for time of: 5 Power Snatch 60/40 3 Muscle Ups 40 […]
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