Fitness Complete 7 rounds for time: 7 Handstand Push Ups 8 Deadlift 100/70 200m Run Performance Tall Snatch 3×3 Snatch 6×3 @75% Power Clean and Power Jerk 4×3 @70% Snatch Pull 5×3 @ 100% Post load and scores to the whiteboard.
CONTINUE READINGFitness Bench Press 3-3-3 Increasing Push Press 3-3-3 Across Complete 5 rounds for max reps of: 40secs on / 20secs off 10m Shuttle Sprints Overhead Plate Lunge 15/10 Sumo Deadlift High Pull 35/25 Performance Push Press 3-3-3 Across Bench Press 3-3-3 Increasing Complete 3 rounds for time of: 7 Handstand Push Ups 8 Deadlifts 70/45 […]
CONTINUE READINGFitness 5 sets of: 8 Bench Press + 8 Bent Over Row Complete 5 rounds for time of: 40 Double Unders 8 Front Squats 50/35 10 Dumbbell Hang Power Clean 15/10 Performance Push Jerk 3@75% 4×2@80% For Time: 1000m Row 40 Box Jump Overs 30 Chest to Bar Pull Ups 20 Handstand Push Ups (Strict […]
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 Push Press EMOM for 8 sets 3 reps (Heavier than last time) Complete 3 rounds for time of: 15 Bar Facing Burpees 12 Hang Power Clean 50/35 9 Front Squat 50/35 Performance Push Press 2@75% 2@80% 3×1@85% Complete 3 round for time of: 20 Handstand Push Ups 10 Back Squat 80/55 2 Rope Climbs […]
CONTINUE READINGFitness Thruster 3-3-3-3-3-3 (90secs rest) Increasing For Time: Row 1000m 25 Wall Balls 15 Sumo Deadlift High Pull 42.5/30 25 Wall Balls 15 Sumo Deadlift High Pull 42.5/30 25 Wall Balls 15 Sumo Deadlift High Pull 42.5/30 Performance Pause Front Squat + Front Squat 70% x (1+1) x 5 then Strict Pull Ups 3×5 For […]
CONTINUE READINGFitness Complete as many rounds as possible in 20 minutes of: 400m Run –Then– 3 rounds of “Cindy” 5 Pull Ups 10 Push Ups 15 Air Squats –0r– 400m Run –then– 3 rounds of: 5 Chest to Bar Pull Ups 10 Handstand Push Ups 15 Pistols Performance Primer: BTN Jerk x 3 x 3 Clean […]
CONTINUE READINGFitness Deadlift Every 2 minutes for 5 sets perform 6 reps Complete 3 rounds for time of: 400m Run 12 Shoulder to Overhead 45/32.5 8 Overhead Squats 45/32.5 Performance Back Rack Lunges 10-10-10-10 Complete 3 rounds for time of: 400m Run 21 Handstand Push Ups 7 Hang Snatch 60/40 Post load and scores to the […]
CONTINUE READINGFitness Press 3-3-3-3-3 Increasing In 13 minutes complete as many rounds and reps of: Buy in: Row 1000m –Then— Rounds of: 10 Butterfly Sit Ups 8 Deadlifts 50/30 6 Push Press 50/30 Performance Press (Reset) 5-5-5-5-5 Across Complete 4 rounds for time of: 5 Hang Power Snatch 60/40 3 Rope Climbs 15ft 12 Handstand Push […]
CONTINUE READINGPartner WOD Complete as many reps as possible in 18 minutes of: 500m Partner Run 200 Double Unders 100 Wall Balls 50 Push Ups/Handstand Push Ups 25 Clean and Jerks 60/40 Post total reps to comments.
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