Fitness 4 sets: 5 Strict Pull Ups + 10-20sec Ring Dip Hold (Top) Complete 5 rounds for time of: 10 Pull Ups 15 Hand Release Push Ups 20 Air Squats Performance Push Jerk 10RM Complete 3 rounds of: 400m Run 15 Box Jumps Overs 10 Front Squats 60/40 Post load and scores to the whiteboard.
CONTINUE READINGFitness Front Squat 4 x 8 Rest 90secs between sets For Time: 400m Run 21 Wall Balls 15 Pull Ups 9 Kettlebell SDHP 24/16 400m Run 21 Kettlebell SDHP 24/16 15 Wall Balls 9 Pull Ups 400m Run 21 Pull Ups 15 Kettlebell SDHP 24/16 9 Wall Balls Performance Front Squat 5@75% 3@80% 2@85% 1@90% […]
CONTINUE READINGFitness Every 2 minutes for 5 sets 8 Dumbbell Bench Press + 5 Pull Ups Complete 3 rounds of: 15 Front Squats 50/30 10 Lateral Burpees 500m Run Performance Push Jerk 2-2-2-2-2-2 @ 85%+ Complete 7 rounds for time of: 7 Hang Power Clean 60/40 7 Back Squats 60/40 30 Double Unders Post load and […]
CONTINUE READINGDeadlift 4×3 @ 85% Complete as many rounds as possible in 12 minutes of: 6 Front Squats 70/50 10 Box Jump Overs 20 Kettlebell Swings 24/16 Post load and rounds to the whiteboard
CONTINUE READINGPress 3@70%, 3@80%, 3+@90% Complete 4 rounds of: 10 Front Squats 80/55 20 Chest to Bars 15 Strict Ring Dips Rest 1 minute Post load and time to the whiteboard.
CONTINUE READINGOverhead Squat 3-3-3-3 2sec Pause Complete as many rounds as possible in 12 minutes of: 12 Toes to Bar 9 Kettlebell Swings 32/24 6 Front Squats 70/45 Post load and rounds to the whiteboard.
CONTINUE READINGBack Squat 3-3-3-3 @ 85% For Time: 50 Burpees 40 Deadlifts 60/40 30 Shoulder to Overhead 60/40 20 Front Squats 60/40 Post load and time to the whiteboard.
CONTINUE READINGGood luck to all the guys competing in the WODStock finals today. Partner WOD Complete as many rounds of the ladder in 14 minutes of: 1-2-3-4-5-6-7-8-9-10…. Front Squats 70/50 Lateral Burpees 30 Double Unders for any breaks on the Front Squats Post rounds to comments.
CONTINUE READINGPress 5-5-5-5 21-15-9 for time of: Front Squats 80/55 Burpee Box Jumps Post load and time to the whiteboard.
CONTINUE READINGComplete 6 rounds for time of: 50 Double Unders 6 Front Squats 80/50 12 Lateral Burpees Post time to the whiteboard
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