S1 & S2: Overhead Squat 18 minutes to work up to a 3RM For Time: 50 Wall Balls 50 Power Snatch 45/25 50 Box Jumps 50 Toes to Bar Post load and time to whiteboard
CONTINUE READINGS1: Power Snatch 3-3-3 @ 60% S2: Power Snatch 2×2 @ 85%, 2×1 @ 90% Complete as many rounds as possible in 10 minutes of: 50 Double Unders 12 Overhead Kettlebell Lunge 24/16 6 Squat Clean Thruster 70/50 Post load and rounds to whiteboard
CONTINUE READINGS1 and S2: Power Snatch 18 minutes to find a 1RM Complete as many reps as possible in 12 minutes of: 20 Ground to Overhead 60/40 30 Wall Balls 90 Double Unders Post load and reps completed to the whiteboard
CONTINUE READINGS1: Power Snatch 3-3-3 @ 70% S2: Power Snatch EMOM for 8 minutes perform 2 reps @ 80% Complete 4 rounds for time of: 12 Chest to Bar Pull Ups 9 Burpee Box Jumps 6 Overhead Lunges 60/40 Post load and time to whiteboard.
CONTINUE READING15 minutes to find a 2RM Power Snatch. Complete 3 rounds for time of: 5 Power Snatches 60/40 15 Back Squats 60/40 10 Bar Facing Burpees Post load and time time to comments.
CONTINUE READINGDeadlift 5-5-5 Complete 6 rounds of: 150m Run 15 Pull Ups 5 Power Snatch 50/30 Post load and time to comments.
CONTINUE READING“12 Days of Christmas” Boss Style 1 Power Snatch 42.5/30 2 Sumo Deadlift High Pull 42.5/30 3 Burpees 4 Power Cleans 42.5/30 5 Toes-to-Bars 6 Push Ups 7 Pull Ups 8 Shoulder to Overhead 42.5/30 9 Box Jumps 10 Wall Balls 11 Kettlebell Swings 24/16 12 Thrusters 42.5/30 Post time to comments.
CONTINUE READINGMove as many kilos in 14 minutes of: 4 Power Snatches 6 Squat Clean Thrusters 150m Run Men: 50/40/30 Women: 35/25/15 Also optional bonus kilos up for grabs. Post total kilos to comments.
CONTINUE READINGBack Squats 3-3-3-3 “Open WOD 11.1” Complete as many rounds as possible in 10 minutes of: 30 Double Unders 15 Power Snatches 35/25 Post load and rounds to comments.
CONTINUE READING