We have an 8:30am session and a 4pm session for this public holiday today. “Partner Wod” Complete as many rounds as possible in 18 minutes of: 30 Double Unders 12 Toes to Bar 16 Alt Dumbbell Snatch 25/20 14 Overhead Lunges 20/15 150m Sprint Post time to comments.
CONTINUE READINGS1 & S2: Power Clean 16 minutes to find a 1RM Complete 3 rounds for time of: 16 Front Rack Lunges 60/40 20 Box Jumps 50 Double Unders Post load and time to whiteboard.
CONTINUE READINGS1 & S2: Front Squat 20 minutes to find a 1RM Complete as many rounds as possible in 10 minutes of: 40 Double Unders 15 Box Jumps 10 Sumo Deadlift High Pull 50/30 Post load and rounds to whiteboard
CONTINUE READINGReminder that there’s no sessions this Saturday due to the Battle at the Switch Competition. S1 & S2: 3 Position Clean 15 minutes to find your max Complete as many rounds as possible in 10 minutes of: 12 Deadlift 110/70 15 Deficit Push Ups 80 Double Unders Post load and rounds to whiteboard
CONTINUE READINGS1: Bench Press 5-5-5 @ 75% S2: Bench Press 4×2 @ 90% For Time: 4 Rope Climbs 10 Overhead Lunge 60/40 25 Double Unders 3 Rope Climbs 10 Overhead Lunge 60/40 25 Double Unders 2 Rope Climbs 10 Overhead Lunge 60/40 25 Double Unders 1 Rope Climbs Post load and time to whiteboard
CONTINUE READINGS1 & S2 Back Squat 20 minutes to work up to a 2RM Complete 3 rounds for time of: 5 Squat Cleans 80/50 6 Handstand Push Ups (Paralette) 12 Toes to Bar 50 Double Unders Post load and time to whiteboard
CONTINUE READING“Partner WOD” Part A. – Complete as many rounds as possible in 8 minutes of: 30 Double Unders 10 Pull Ups 8 Burpees 1 minute rest Part B. – Complete as many rounds as possible in 6 minutes of: 10 Kettlebell Swings 24/16 (Increasing by 10 reps each round) 5 Front Squats 60/40 (Increasing by […]
CONTINUE READINGS1: Power Clean 3-3-3 @ 75% S2: Power Clean 7X3 @ 75% 45sec rest For Time: Buy in: 100 Double Unders Complete 3 rounds for time of: 9 Overhead Squats 70/50 12 Box Jumps 30/24 Then 400m Run Post load and time to whiteboard
CONTINUE READINGS1: Clean 3-3-3 @ 75% S2: Clean EMOM for 8 minutes perform 2 reps @ 80% Complete 3 rounds for time of: 9 Handstand Push Ups 12 Kettlebell Snatch 24/16 Left 9 Handstand Push Ups 12 Kettlebell Snatch 24/16 Right 50 Double Unders Post load and time to whiteboard
CONTINUE READING“Partner WOD” Complete as many rounds as possible in 16 minutes of: 100 Double Unders 21 Hang Power Clean 70/50 15 Kettlebell Swings 32/24 9 Thrusters 70/50 Post rounds to comments.
CONTINUE READING