Fitness 4 sets of: 6 Back Squat (increasing) + 8 Bent Over Row For Time: 25 Push Press 42.5/30 –Then– 6 rounds of: 7 Pull Ups 12 Box Jumps –Then– 25 Push Press 42.5/30 Performance Back Squat 5-5-5-5 @75% For Time: 50 Double Unders 30 Pull Ups 5 Overhead Squats 70/45 50 Double Unders 20 […]
CONTINUE READINGFitness 5 Sets: 5 Strict Pull Ups + 20sec Ring Hold (bottom) 21-15-9 for time of: Overhead Squats 42.5/30 Dumbbell Hang Power Clean and Press 15/10 Dumbbell Box Step Overs 15/10 Performance Overhead Squat 2@75% 2@80% 3×2@85% Push Press 2@75% 3×2@80% Complete as many reps as possible in 10 minutes of: Buy in: Row 800m […]
CONTINUE READINGFitness 5 Sets: 5 Strict Pull Ups + 20sec Ring Hold (Top) Complete 3 rounds for time of: 400m Row 20 Push Ups 15 Box Jumps 10 Front Squats 50/35 1 minute rest Performance Overhead Squat 2@75% 4×2@80% Press 3@75% 2×2@80% Complete 3 rounds for time of: 35 Pull Ups 20m Dumbbell Walking Lunge 20/15 […]
CONTINUE READINGPartner WOD For Time: (18 minutes Cap) 350m Partner Run 50 Box Jumps 10 Overhead Squats 50/35 350m Partner Run 40 Box Jumps 15 Overhead Squats 50/35 350m Partner Run 30 Box Jumps 20 Overhead Squats 50/35 350m Partner Run 20 Box Jumps 25 Overhead Squats 50/35 350m Partner Run 10 Box Jumps 30 Overhead […]
CONTINUE READINGFitness 4 sets of: 5 Strict Pulls + 30 Double Unders In 12 minutes: Buy in: 50 Cal Row Then as many rounds as of: 6 Hand Release Push Ups 8 V Ups 10 Overhead Squats 35/25 Performance Push Jerk TNG 5-5-5-5 For Time: 40 Pistol Squats 30 Deadlifts 120/85 40 Handstand Push Ups Post […]
CONTINUE READINGFitness 4 Sets of: 6 Back Squat (Increasing) + Plank Hold 60sec Complete as many rounds as possible in 15 minutes of: 10 Wall Balls 10 Hang Power Cleans 45/30 10 Box Jumps Performance Back Squat 5@75% 3@80% 2@85% 1@90% For Time: 21-15-9 of: Power Snatches 42.5/30 Box Jump Overs -Then- 15-12-9 of: Overhead Squats […]
CONTINUE READINGFitness 5 sets: 8 Bent Over Row +10-20sec Ring Dip Hold (Bottom) Complete as many rounds as possible in 16 minutes of: 8 Ground to Overhead 45/30 8 Burpee Pull Ups 400m Run Performance Bench Press 5-4-3-2-1 Complete as many rounds as possible in 8 minutes of: 3 Power Snatch 60/40 3 Overhead Squats 60/40 […]
CONTINUE READINGFitness 4 sets of: 8 Dumbbell Press Rest 60secs 8 Ring Rows Rest 60secs Tabata Mash Up: Box Jumps Push Ups Sit Ups Performance Every 90secs for 8 sets: Across Snatch + Hang Snatch For Time: 20 Strict Handstand Push Ups 50 Kettlebell Swings 24/16 25 Overhead Squats 60/40 50 Kettlebell Swings 24/16 20 Strict […]
CONTINUE READINGBack Squat 5 x 2 (Pause 4 secs) Increasing Complete as many rounds as possible in 13 minutes of: 12 Shoulder to Overhead 50/35 12 Box Jumps 9 Overhead Squats 50/35 9 Lateral Burpees Post load and rounds to the whiteboard.
CONTINUE READINGPush Press 3@70%, 3@80%, 3+@90% Close Grip Bench 4×5 Complete 6 rounds for time of: 40 Double Unders 8 Overhead Squats 50/35 12 Kettlebell Swings 32/24 Post load and rounds to the whiteboard.
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