Fitness Bench Press 10-8-6-4-2 Complete 4 rounds for time of: 300m Row 15 Push Press 40/25 15 Kettlebell Swings 24/16 Rest 1 minute Performance Press 3×3 @85% 2×2@90% For Time: 15-12-9 Hang Power Clean 70/45 Toes to Bar Then 12-9-6 Shoulder to Overhead 70/45 Kettlebell Swing 32/24 Post load and scores to the whiteboard.
CONTINUE READINGFitness Deadlift 5-5-5-5-5 Increasing Complete as many rounds as possible in 15 minutes of: 200m Run 6 Hang Power Cleans 50/35 9 Front Squats 50/35 12 Pull Ups Performance Deadlift 5-5-5-5-5 Increasing Complete 3 rounds for time of: 400m Run 12 Power Snatches 50/35 10 Strict Handstand Push Ups Post load and scores to the […]
CONTINUE READINGPartner WOD For Time: 1000m Partner Row then 21 Hang Power Clean 60/40 21 Ring Dips 21 Lateral Burpees 400m Partner Run 15 Hang Power Clean 70/45 15 Ring Dips 15 Lateral Burpees 400m Partner Run 9 Hang Power Clean 80/50 9 Ring Dips 9 Lateral Burpees 400m Partner Run Post scores to comments.
CONTINUE READINGFitness Complete as many rounds and reps as possible in 18 minutes of: 800m Run 50 Box Jumps 30 Power Cleans 60/40 40 Toes to Bar Performance Muscle Snatch 3×3 Snatch 5×3 @80% Hang Power Clean 4×2 @75% Snatch Pull 5×3 @105% Post load and scores to the whiteboard.
CONTINUE READINGFitness Push Press 20 rep Max Complete as many rounds as possible in 15 minutes of: 15 Box Jumps 12 Hang Power Cleans 45/30 9 Wall Balls Performance Push Press 20 rep Max Complete as many rounds as possible in 12 minutes of: 12 Chest to Bar Pull Ups 9 Box Jump Overs 6 Squat […]
CONTINUE READINGTesting Week 15 minutes to find a 1RM Push Jerk –then– “DT” 5 rounds for time of: 12 Deadlifts 70/47.5 9 Hang Power Clean 70/47.5 6 Push Jerk 70/47.5 Post load and scores to the whiteboard.
CONTINUE READINGFitness 3 sets of: 20m Walking Dumbbell Lunge Increasing Rest 90secs AMRAP in 5 minutes 30 Double Unders 10 Hand Release Push Ups 8 Hang Power Clean 45/30 –Rest 1 minute– AMRAP in 4 minutes 25 Double Unders 10 Hand Release Push Ups 8 Hang Power Clean 45/30 –Rest 1 minute– AMRAP in 3 minutes […]
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 EMOM for 10 minutes: 1st minute: 5 Push Press 2nd minute: 40 Double Unders Complete as many rounds as possible in 12 minutes of: 9 Push Ups 12 Air Squats 15 Kettlebell Swings 24/16 Performance Press 3-3-3-3 @75% Complete as many rounds as possible in 13 minutes of: 10 Handstand Push Ups 15 Box […]
CONTINUE READINGPartner WOD Complete as many reps as possible in 18 minutes of: 1st minute Max 10m Shuttle Sprints 2nd minute Max Hang Power Cleans 60/40 3rd minute Max Cal Row Post total reps to comments.
CONTINUE READING