Fitness Thruster 3-3-3-3-3-3 (90secs rest) Increasing For Time: Row 1000m 25 Wall Balls 15 Sumo Deadlift High Pull 42.5/30 25 Wall Balls 15 Sumo Deadlift High Pull 42.5/30 25 Wall Balls 15 Sumo Deadlift High Pull 42.5/30 Performance Pause Front Squat + Front Squat 70% x (1+1) x 5 then Strict Pull Ups 3×5 For […]
CONTINUE READINGPartner WOD In 16 minutes. Buy in: 75-50-25 Double Unders 21-15-9 Power Cleans 60/40 15-12-9 Lateral Burpees –Then– AMRAP in remaining time of: 350m Run 30 Kettlebell Swings 32/24 Post total rounds to comments.
CONTINUE READINGFitness and Performance 15 minutes to find a 1RM Power Clean Rest 3 minutes then, 13 minutes to find a 1RM Push Press Rest 3 minutes then, 1km Row for time Post load and scores to the whiteboard.
CONTINUE READINGPartner WOD Complete as many rounds as possible in 17 minutes of: 500m Partner Run 3 Power Cleans 60/40 3 Shoulder to Overhead 60/40 6 Power Cleans 60/40 6 Shoulder to Overhead 60/40 9 Power Cleans 60/40 9 Shoulder to Overhead 60/40 Each partner will complete the round of 3s, 6s and 9s, before continuing […]
CONTINUE READINGFitness 4 sets: 5 Strict Pull Ups + Ring Dip Hold (Bottom) 10-20secs Complete 2 rounds for time of: 45 Wall Balls 30 Butterfly Sit Ups 15 Pull Ups Performance Power Clean EMOM for 10 minutes 2 reps “2016 Regional Event 3” For Time: 104 Wall Balls 52 Pull Ups Post load and scores to […]
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 READINGFor Time: 500m Run + 20 Bar Lateral Burpees -then- 20 Power Cleans 60/40 80 Double Unders 20 Shoulder to Overhead 60/40 80 Double Unders 20 Power Cleans 60/40 80 Double Unders Post time to the whiteboard.
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 READINGFitness Thrusters 8 sets of: Every minute on the minute for 5 reps Complete as many rounds as possible in 12 minutes of: 12 Sit Ups 9 Ring Push Ups 6 Power Cleans 50/35 Performance Thruster 3-2-2-1-1-1 Increasing Complete as many reps in 10 minutes of: 3-6-9-12.. etc Handstand Push ups Squat Cleans 80/55 Ring […]
CONTINUE READINGPush Press 3-3-3-3-3-3-3 Increasing “T.U.P.” 15-12-9-6-3 reps for time of: Power Clean 61/43 Pull Up Front Squat 61/43 Pull Up Post load and time to the whiteboard.
CONTINUE READING