Complete 21-15-9 for time of: Ground to Overhead 60/40 Pull Ups “15 min cut off” Rest 3 minutes Front Squats 10-10-10 Heaviest weight possible. Post time and load to whiteboard.
CONTINUE READINGS1 and S2: Power Snatch 18 minutes to find a 1RM Complete as many reps as possible in 12 minutes of: 20 Ground to Overhead 60/40 30 Wall Balls 90 Double Unders Post load and reps completed to the whiteboard
CONTINUE READINGS1: Front Squat 4-3-2-1 S2: Front Squat 1×3 85% 3×2 @ 90% Complete as many rounds as possible in 14 minutes of: 30 Double Unders 12 Ground to Overhead 50/30 24 Kettlebell Swings 24/16 Post load and rounds to whiteboard.
CONTINUE READINGS1: Box Squat 3-3-3 @ 70% S2: Box Squat 10 x 2 @ 70% (60sec) Complete as many rounds as possible in 9 minutes of: 20 Burpees 8 Ground to Overhead 60/40 Post load and rounds to whiteboard.
CONTINUE READINGPartner WOD Complete as many rounds as possible in 18 minutes of: 30 Pull Ups 20 Ground to Overhead 50/30 10 Handstand Push Ups 300m Medball Partner Run
CONTINUE READINGS1: Press 5-5-5 @ 75% S2: Press EMOM complete 2 Presses at 55% for 8 minutes Complete as many rounds as possible in 9 minutes of: 9 Ground to Overhead 70/50 6 Muscle Ups Post load and rounds to whiteboard.
CONTINUE READINGHang Power Snatch 3-3-3 Complete as many rounds of the ascending ladder in 12 minutes. Begin with 2 reps then 4,6,8 and so on: Ground to Overhead 60/40 Lateral Burpee Finisher 3 x Max Reps Knees to Elbow Post load and rounds to comments.
CONTINUE READINGFront Squat 3-3-3 Complete 2 rounds for time of: 10 Pistol Squats 15 Ring Dips 20 Ground to Overhead 50/30 25 Knees to Elbow 30 Kettlebell Swings 24/16 450m Run Post load and time to comments.
CONTINUE READING“Partner WOD” Complete as many rounds as possible in 20 minutes of: 450m Run 20 Push Ups 12 Ground to Overhead 40/25 Post rounds to comments.
CONTINUE READINGComplete as many rounds in 3 x 5 minute intervals of: 5 Ground to Overhead 70/50 15 Ring Push Ups 20 Kettlebell Swings 24/16 1 minute rest between rounds Post total rounds to comments.
CONTINUE READING