Fitness 3 sets: 20m Dumbbell Lunge Rest 2 minutes For Time: 200m Dumbbell Carry 20/12.5 21 Dumbbell Snatch 20/12.5 14 Ring Rows 200m Dumbbell Carry 20/12.5 15 Dumbbell Snatch 20/12.5 10 Ring Rows 200m Dumbbell Carry 20/12.5 9 Dumbbell Snatch 20/12.5 6 Ring Rows Performance Front Squat 1×5@80-85% 3×3@85-90% 2×2@90-95% For Time: 200m Dumbbell Carry […]
CONTINUE READINGFitness Front Squat Every 90secs for 6 sets complete 5 reps increasing in weight For Time: 50 Cal Row 20 Wall Balls 30 Dumbbell Snatches 20/12.5 40 Butterfly Sit Ups 50 Wall Balls Performance Back Squat 2×5@80-85% 3×3@85-90% For Time: 50 Pull ups 90 Wall Balls 40 Pull Ups Post load and scores to the […]
CONTINUE READINGFitness Overhead Squat 3-3-3-3-3 (2sec Pause) Increasing Complete as many rounds as possible in 12 minutes of: 12 Box Step Overs 15/10 12 Ring Push Ups 12 Toes to Bar Performance Overhead Squat 5-5-5-5-5 Increasing Complete as many rounds as possible in 12 minutes of: 3 Ring Muscle Ups 6 Back Squats 80/50 9 Dumbbell […]
CONTINUE READINGFitness 3 sets: 20m Dumbbell Lunge Rest 2 minutes Complete as many rounds as possible in 14 minutes of: 18 Dumbbell Snatch 20/12.5 50 Double Unders 13 Pull Ups Performance Front Squat 2×5@80-85% 3×3@85-90% 21-15-9 for time of: Power Clean 70/45 Handstand Push Ups Post load and scores to the whiteboard.
CONTINUE READINGPartner WOD Complete as many rounds as possible in 20 minutes of: 9 Push Ups 15 Dumbbell Snatch 30/20 21 Air Squats 350m Run Post rounds to comments.
CONTINUE READINGFitness Every 2 minutes for 10 minutes of: 5 Front Squats (Across) + 40sec Plank Hold Complete 7 rounds for time of: 12 Kettlebell Swings 24/16 7 Hang Power Cleans 45/30 2 Wall Walks Performance Front Squat 2-2-2-2-2 @70% then Pendlay Row 3×5 For Time: 21 Dumbbell Snatches 30/20 50m Run 21 Handstand Push Ups […]
CONTINUE READINGFitness Hang Power Clean Every minute on the minute for 10 minutes 2 reps (Across) For Time: 30 Dumbbell Snatches 20/15 50 Kettlebell Swings 24/16 70 Wall Balls Performance Push Press 2-2-2-2-2 Increasing For Time: 30 Dumbbell Snatches 30/20 50 Kettlebell Swings 24/16 70 Wall Balls Post load and scores to the whiteboard.
CONTINUE READINGFitness Back Squat EMOM for 10 sets 3 reps Complete 5 rounds for time of: 14 Box Jumps 6 Power Cleans 50/35 9 Shoulder to Overhead 50/35 Performance Back Squat 2×3@80% 2@85% 1@90% Complete as many rounds as possible in 10 minutes of: 10 Dumbbell Snatch Left 30/20 15 Shoulder to Overhead 42.5/30 10 Dumbbell […]
CONTINUE READINGFitness Back Rack Lunges 20-20-20 Rest 90secs Complete as many rounds as possible in 12 minutes of: 150m Plate Carry 20/10 16 Dumbbell Snatch 20/12.5 12 V Ups Performance Clean EMOM for 10 sets 1 rep Increasing in weight Complete as many rounds as possible in 10 minutes of: 9 Kettlebell Swings 32/24 36 Double […]
CONTINUE READINGFitness Push Press (Reset) 5-5-5-5 Increasing Complete as many reps as possible in 13 minutes of: 15-12-9 Dumbbell Snatch 20/12.5 Pull Ups Dumbbell Box Step Overs 20/12.5 Performance Push Press (Reset) 5-5-5-5 Across Complete as many rounds as possible in 12 minutes of: 30 Double Unders 15 Sumo Deadlift High Pull 42.5/30 2 Rope Climbs […]
CONTINUE READING