Push Jerk 1RM (15min Cap) “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 time to the whiteboard.
CONTINUE READINGFitness 5 sets of: 5 Front Squat + 8 Single Arm Dumbbell Row Complete 8 rounds of: 5 Power Clean 50/35 15 Kettlebell Swings 24/16 25 Double Unders Performance Front Squat 5@75% 3@80% 2@85% 1@90% Complete 5 rounds of: 40 Double Unders 21 Kettlebell Swings 24/16 7 Hang Power Cleans 70/50 Post load and scores […]
CONTINUE READINGFitness 4sets of: 10 Deadlift + 20sec Hollow Rocks Complete 5 rounds for time of: 10 Toes to Bar 8 Hang Power Clean 50/35 300m Run Performance Deadlift 3-3-3-3 TNG Across Complete 3 rounds for time of: 300m Run 2 Rope Climbs 9 Hang Power Snatch 50/35 Post load and scores to the whiteboard.
CONTINUE READINGFitness 4 Sets of: 10 Reverse Back Rack Lunges + 20-30sec Hollow Body Holds Complete as many rounds as possible in 12 minutes of: 400m Run 15 Shoulder to Overhead 45/30 Performance Back Squat Find a 5RM Complete as many rounds as possible in 12 minutes of: 12 Toes to Bar 9 Hang Power Clean […]
CONTINUE READINGPartner WOD For Time: 300m Partner Run 75 Hang Power Cleans + Handstand Hold 300m Partner Run 75 Kettlebell Swings 24/16 + Deadlift Hold 100/70 300m Partner Run 45 Hang Power Cleans + Handstand Hold 300m Partner Run 45 Kettlebell Swings 24/16 + Deadlift Hold 100/70 Post time to comments.
CONTINUE READINGFitness Push Press 10-10-10-10 Complete as many rounds as possible in 12 minutes of: 5 Hang Power Cleans 50/35 10 Front Squats 50/35 15 Burpees Performance Push Jerk 5RM Complete as many rounds as possible in 10 minutes of: 30 Double Unders 3 Squat Cleans 60/40 3 Ring Dips 30 Double Unders 6 Squat Cleans […]
CONTINUE READINGFitness 4 sets: 5 Strict Pull Ups + 10 Push Ups Complete 4 rounds for time of: 50 Double Unders 16 Dumbbell Snatch 20/12.5 14 V Ups or H Ups Performance Power Clean + Hang Power Clean 2-2-2-2-2 Increasing (Reset) For Time: 3 rounds of: 6 Overhead Squats 65/42.5 3 Muscle Ups Then 3 rounds […]
CONTINUE READINGComplete 3 x 5 minute rounds of: 6 Burpee Box Jump Overs 8 Hang Power Clean 60/40 50 Double Unders Rest 1 minute Post total rounds to the whiteboard
CONTINUE READINGFitness Bent Over Barbell Row 6-6-6-6-6 Ring Dip Hold (Top) 3 x 20secs For Time: Row 1000m Then 5 rounds of: 30 Double Unders 10 Push Press 45/30 Performance Press 3-3-3-3-3-3 Across For Time: 100 Double Unders 15 Hang Power Clean 70/45 30 Ring Dips 15 Hang Power Clean 70/45 100 Double Unders Post load […]
CONTINUE READINGFitness Front Squat Find a 1RM Compete as many rounds as possible in 15 minutes of: 8 Hang Power Cleans 50/35 12 Lateral Burpees 300m Run Performance Front Squat Find a 1RM Complete 3 rounds for time of: 300m Run 10 Snatch 60/40 Post load and scores to the whiteboard.
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