FITNESS Front Squat 5-5-5-3-3-1 Increasing For Time: 500m Row 30 Burpees 40 Box Jumps 20 Burpees 30 Dumbbell Box Step Overs 20/12.5 10 Burpees PERFORMANCE Can now be viewed in the whiteboard. Post load and scores to the whiteboard.
CONTINUE READINGFITNESS Overhead Squat 6×3 Across Complete as many reps as possible in 15 minutes of: 200m Run 6 Pull Ups 9 Dumbbell Box Step Overs 20/10 200m Run 9 Pull Ups 12 Dumbbell Box Step Overs 20/10 200m Run 12 Pull Ups 15 Dumbbell Box Step Overs 20/10…and so on PERFORMANCE Can now be viewed […]
CONTINUE READINGFITNESS Deadlift (No TNG) 3-3-3-3-3-3 Increasing For Time: 50 Walking Lunges 40 Dumbbell Snatches 20/10 30 Toes to Bar 20 Dumbbell Box Step Overs 24″/20″ 20/10 PERFORMANCE Can now be viewed in the whiteboard. Post load and scores to the whiteboard.
CONTINUE READINGFITNESS 4 sets of: 8 Dumbbell Bench Press + 20sec Ring Dip Hold For Time: 800m Row 20 Thrusters 30/20 15 Dumbbell Box Step Overs 20/12.5 20 Thrusters 30/20 PERFORMANCE Overhead Squat 15 minutes to build to a 2RM Complete as many reps as possible in 12 minutes of: 30 Kettlebell Swings 24/16 20 Box […]
CONTINUE READING“Partner Saturdays” 9 minute AMRAP of: 200m Partner Run 15 Kettlebell Swings 24/16 12 Thrusters 30/20 Rest 1 minute 6 minute AMRAP of: 10 Dumbbell Box Step Overs 25/15 100m Farmers Carry 25/15 Rest 1 minute 3 minute AMRAP of: Bar Facing Burpees Post scores to comments.
CONTINUE READINGFitness 5 Sets 5 Strict Pull Ups + 20sec Ring Dip Hold Complete as many rounds as possible 14 minutes of: 5 Deficit Push Ups (Dumbbells) 7 Overhead Squats 35/25 9 Dumbbell Box Step Overs 15/10 Performance 5 Sets: 5 Bench Press + 5 Weighted Strict Pull Ups For Time: 50 Hang Power Cleans 60/40 […]
CONTINUE READING“Partner WOD” For Time: 200m Partner Sprint 200 Double Unders 50 Shoulder to Overhead 50/35 50 Dumbbell Box Step Overs 25/15 50 Shoulder to Overhead 50/35 200 Double Unders 200m Partner Sprint Post score to comments.
CONTINUE READING“Partner Saturdays” Complete as many rounds as possible in 18 minutes of: 3 Rope Climbs 15ft or 12 Pull Ups 16 Dumbbell Box Step Overs 25/15 200m Farmers Carry 25/15 400m Partner Run Post scores to comments.
CONTINUE READING“Partner Saturday” Complete as many rounds as possible in 18 minutes of: 6 Dumbbell Box Step Overs 20/12.5 14 Dumbbell Lunges 20/12.5 12 Kettlebell Swings 24/16 (4 Burpees every 2 minutes) Post rounds to comments.
CONTINUE READINGFitness Every 90secs for 5 sets of: 5 Bench Press + 5 Strict Pull Ups For Time: 200m Run –Then– 3 rounds of: 16 Push Press 45/32.5 14 Dumbbell Box Step Overs 15/10 12 Toes to Bar –Then– 200m Run Performance Press 5-5-5-5 @80% Complete 3 rounds for time of: 9 Front Squats 70/50 12 […]
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