Complete 4 rounds of: 500m Run 15 Overhead Squats 45/30 20 Kettlebell Swings 24/16 Post time to the whiteboard.
CONTINUE READINGComplete as many rounds as possible in 20 minutes of: 300m Run 9 Kettlebell Swings 32/24 12 Chest to Bar Pull Ups 15 Wall Balls Post rounds to the whiteboard.
CONTINUE READINGFitness EMOM for 10 minutes: Odd: 8 Press Even: 30 Double Unders Complete 3 rounds for time of: 20 Front Rack Lunges 50/35 15 Toes to Bar 300m Run Performance Seated Press 2-2-2-2-2-2 Increasing Complete 3 rounds for time of: 14 Burpee Box Jumps 21 Kettlebell Swings 24/16 7 Clean and Jerks 70/50 Post load […]
CONTINUE READINGFitness Overhead Squat 3-3-3-3-3 (2sec Pause) Technique Complete as many rounds as possible in 15 minutes: 12 Kettlebell Swings 24/16 10 Box Jumps 8 Pull Ups 6 Push Ups Performance Overhead Squat Build to a 3RM Complete as many rounds as possible in 10 minutes of: 10 Thrusters 50/35 5 Ring Muscle Ups Post load […]
CONTINUE READINGFitness Overhead Squat 6-6-6-6 (technique focus) Complete as many rounds as possible in 15 minutes of: 15 Box Jumps 10 Kettlebell Swings 24/16 5 Pull Ups Performance Overhead Squat 3-3-3-3 Increasing (2 sec Pause) Mainsite WOD 151026 In front of a clock set for 12 minutes: 1 minute of Box Jumps 30/24 1 minute of […]
CONTINUE READINGFitness Back Rack Lunges 10-10-10-10 Across Complete as many rounds as possible in 12 minutes of: 5 Hang Power Clean 50/35 7 Push Press 50/35 12 Butterfly Sit Ups Performance Back Squat 5@75% 3@80% 2@85% 1@90% For Time: 40 Kettlebell Swings 24/16 30 Dumbbell Snatches 30/20 4 Rope Climbs 30 Kettlebell Swings 24/16 20 Dumbbell […]
CONTINUE READINGPartner WOD Complete 10 rounds of: 10 Toes to Bar 15 Burpees 20 Kettlebell Swings 24/16 30 Double Unders Post time to comments.
CONTINUE READINGDeadlift 4×3 @ 85% Complete as many rounds as possible in 12 minutes of: 6 Front Squats 70/50 10 Box Jump Overs 20 Kettlebell Swings 24/16 Post load and rounds to the whiteboard
CONTINUE READINGPush Jerk 5@75%, 3@85%, 1+@95% For Time: 30 Overhead Squats 60/40 35 Kettlebell Swings 24/16 30 Pull Ups Post load and time to the whiteboard.
CONTINUE READINGPress 5@75%, 3@85%, 1+@95% 21-15-9 for time of: Power Clean 80/50 Kettlebell Swings 32/24 Post load and time to the whiteboard.
CONTINUE READING