Deadlifts 3-3-3-3-3 Increasing 21-15-9-21 for time of: Front Rack Lunges 50/30 Hand Release Push Ups 150m Run Post load and time to the whiteboard.
CONTINUE READINGPower Snatch EMOM for 7 minutes 3 reps @ 75% Complete 2 rounds for time of 21 Dumbbell Snatches 30/20 24 Hand Release Push Ups 27 Chest to Bar Pull Ups Post load and time to the whiteboard
CONTINUE READINGPartner WOD Complete as many rounds as possible in 20 minutes of: 60 Hand Release Push Ups 300m Run 80 Butterfly Sit Ups 300m Run 60 Jumping Lunges 300m Run Post rounds to comments.
CONTINUE READINGPush Jerk 1×5@85% 1×3@90% 2×2@95% Complete as many reps as possible in 10 minutes of: 15 Hand Release Push Ups 25 Thrusters 50/35 15 Toes to Bar Post load and reps to the whiteboard
CONTINUE READINGPartner WOD Complete 5 rounds for time of: 300m Run 30 Hand Release Push Ups 40 Kettlebell Swings 24/16 Rest 1 minute Post total time to comments.
CONTINUE READINGBeginners Skill: Kipping Pull Ups Strength: 4 x 5 Weighted Pull Ups Complete 3 rounds for time of: 18 Box Jumps 15 Hand Release Push Ups 12 Hang Power Cleans 70/50 9 Strict Handstand Push Ups Post load and time to the whiteboard
CONTINUE READINGComplete as many rounds as possible in 18 minutes of: 300m Run 12 Hand Release Push Ups 20 Kettlebell Swings 24/16 Post rounds to comments.
CONTINUE READINGNo sessions today but we will have Open Gym for our members tomorrow between 7:30am – 9:30am. Here is a workout that can be completed at home. Complete as many rounds as possible in 14 minutes of: 50 Double Unders/100 Skips 20 Alternating Lunges 10 Hand Release Push Ups (Have an object at arms length […]
CONTINUE READINGThere will be no 8am session tomorrow, only 7am. Good luck tomorrow to the guys competing in WODStock. S1: Power Clean and Jerk 3-3-3 @ 80% S2: Power Clean and Push Jerk + Split Jerk 15 minutes to work up to a 2 rep max Complete as many rounds as possible in 10 minutes of: […]
CONTINUE READINGS1 & S2: Power Clean and Power Jerk 3-3-3 (Heaviest weight possible) Complete 3 rounds for time of: 15 Box Jumps 30/24 30 Push Ups 2 minutes rest Finisher: Max Effort Wall Balls in 5 mins (20 Double Unders for each break in reps) Post load and time to whiteboard.
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