Complete 6 rounds for time of: 50 Double Unders 6 Front Squats 80/50 12 Lateral Burpees Post time to the whiteboard
CONTINUE READINGFront Squat 3-3-3-3-3 Increase Complete 4 rounds for time of: 8 Clean and Jerk 70/50 10 Lateral Burpees 15 Chest to Bar Pull Ups Post load and time to the whiteboard
CONTINUE READINGFor Time: 90 Double Unders 30 Thrusters 42.5/30 30 Handstand Push Ups 30 Toes to Bar 30 Lateral Burpees 30 Thrusters 42.5/30 90 Double Unders Post time to the whiteboard.
CONTINUE READINGPower Snatch 3-3-3-3-3 Touch and Go Complete 3 rounds for time of: 15 Deadlift 110/75 20 Lateral Burpees 10 Handstand Push Ups Post load and time to whiteboard.
CONTINUE READINGHang Power Snatch EMOM for 10 minutes 3 reps @ 75% Complete 6 rounds for time of: 9 Overhead Squats 60/40 9 Lateral Burpees Post load and time to the whiteboard
CONTINUE READING“12 Days of Christmas” 1 Power Snatch 70/45 2 Muscle Ups 3 Lateral Burpees 4 Power Cleans 70/45 5 Handstand Push Ups 6 Chest to Bar Pull Ups 7 Wall Balls 8 Box Jumps 30/24 9 Toes to Bar 10 Pistols 11 Kettlebell Swings 32/24 12 Thrusters 70/45 Post time to the whiteboard.
CONTINUE READINGHERO WOD ‘BAIRD’ MEN: 3 Rounds AMRepsAP 13 minutes 600m run buy in, 2min CAP – on the 2min mark the 1 min rounds commence. Run under 2mins do extra pull ups, Run over 2mins AMRepsAP the remaining 1min or over 3mins move to the next minute of movements. WOMEN: 3 Rounds AMRepsAP 14 minutes […]
CONTINUE READINGS1: Back Squat 5-5-5 @ 75% S2: Back Squat 2×2 @ 90%, 1×1 @ 95% For Time: 15 Snatch 60/40 21 Lateral Burpees 12 Snatch 60/40 15 Lateral Burpees 9 Snatch 60/40 21 Lateral Burpees Post load and time to whiteboard.
CONTINUE READINGS1: Clean 3-3-3-3 @ 75% S2: Clean 5×3 heaviest weight possible for touch and go reps 60sec rest Complete as many reps as possible in 7 minutes of: 8 Hang Power Clean 70/50 12 Pistol Squats Then Max reps in 3 minutes of: Muscle Ups or Lateral Burpees Post load and total reps to whiteboard
CONTINUE READINGS1: Back Squat 5-5-5 @ 75% S2: Back Squat 1×3 @ 85%, 2×1 @ 90%, 1×1 @ 95% Complete as many rounds in the 10 minute ladder of: 2 Snatch 60/40 2 Lateral Burpees 4 Snatch 60/40 4 Lateral Burpees 6 Snatch 60/40 6 Lateral Burpees 8 Snatch 60/40 8 Lateral Burpees……and so on Post […]
CONTINUE READING