“Partner WOD” Complete as many rounds as possible in 20 minutes of: 500m Run 24 Kettlebell Swings 24/16 12 Box Jumps 6 Burpee Plate Jumps Partner will run 500m while the other partner works through the movements.They will then swap once the partner is back from the run. Post rounds to comments.
CONTINUE READINGThis afternoon there will only be a 3:30pm and 4:30pm session due to the information night we are holding for the Boss | 30 members. Boss | 30 Benchmark WOD Complete as many rounds as possible in 12 minutes of: 30 Wall Balls 10 Burpees 30 Kettlebell Swings 24/16 50m Sprint every time you break […]
CONTINUE READINGComplete as many rounds as possible in 15 minutes of: 80 Double Unders Then 3 rounds of: 12 Kettlebell Swings 24/16 10 Toes to Bar 8 Burpees Post rounds to the whiteboard
CONTINUE READINGBox Squat EMOM for 8min – 2 reps @ 70% 30-20-10 for time of: Kettlebell Swings 32/24 800m Run Post load and time to the whiteboard.
CONTINUE READINGWe are at Wellington Point Reserve today kicking off at 7:30am. Teams of 2 Complete as many reps as possible in 10 minutes of: 5-10-15-20-25-30… Kettlebell Swings 24/16 10m Kettlebell Lunge 24/16 5 minute rest Teams of 4 (2 Male/2 Female) For Time: 2 Rounds for time of: 200m Farmers Carry 24/16 200m Plate Carry […]
CONTINUE READINGBench Press 12 mins to find a 1RM Complete as many rounds as possible in 10 minutes of: 12 Dumbbell Thrusters 20/15 16 Kettlebell Swings 32/24 Post load and rounds 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 READINGPower Clean EMOM for 8mins – 3 reps @ 70% Complete 3 rounds for time of: 12 Box Jumps Overs 30 Push Ups 18 Kettlebell Swings 32/24 Post load and time to the whiteboard
CONTINUE READINGPartner WOD Complete 4 rounds for time of: 42 Kettlebell Swings 24/16 22 Hang Power Cleans 60/40 12 Burpee Box Jumps 30/24 Post time to the comments.
CONTINUE READINGBack Squat 5-5-5-5 Pause Complete 5 rounds for time of: 12 Overhead Lunges 50/30 21 Kettlebell Swings 24/16 Post load and time to the whiteboard
CONTINUE READING