5 sets of: 5 Press + 20-30sec Hollow Body Hold Rest 1 minute For Time: 400m Run 21 Pull Ups 21 Burpees 400m Run 15 Pull Ups 15 Burpees 400m Run 9 Pull Ups 9 Burpees 400m Run Post load and time to the whiteboard
CONTINUE READINGBack Squats 10-10-10-10 Across 90 secs rest between sets Complete as many rounds as possible in 15 minutes: 500m Run 15 Air Squats 10 Push Ups 5 Pull Ups Post load and rounds to the whiteboard.
CONTINUE READINGPush Jerk Every 2 minutes for 12 minutes 2 reps. (Pause in the catch) Increasing Front Squat 4 x 2 (Pause 4 secs) Increasing 2 Rounds of: 21-15-9 Thrusters 42.5/30 Pull Ups Post load and rounds to the whiteboard.
CONTINUE READINGPower Clean 15mins to work up to a heavy single For Time: 60 Pull Ups 30 Overhead Squats 60/40 Post load and time to the whiteboard
CONTINUE READINGComplete as many rounds as possible in 20 minutes of: 400m Run Then 3 rounds of “Cindy” 5 Pull Ups 10 Push Ups 15 Air Squats/15 Pistols Post total Cindy rounds completed to the whiteboard
CONTINUE READINGGood luck to those competing at the Allstars Affiliate Series this weekend Partner WOD Complete as many rounds as possible in 18 minutes of: 400m Run 8 Deadlifts 60/40 12 Shoulder to Overhead 60/40 10 Pull Ups Post rounds to comments.
CONTINUE READINGFront Squat 4×5 @ 85% For Time: 50 Burpees Then 3 rounds of: 9 Hang Snatch 60/40 18 Pull Ups Post load and time to the whiteboard
CONTINUE READINGPush Jerk 5@75%, 3@85%, 1+@95% For Time: 30 Overhead Squats 60/40 35 Kettlebell Swings 24/16 30 Pull Ups Post load and time to the whiteboard.
CONTINUE READINGFor Time: 25 Walking Lunge Steps 20 Pull Ups 50 Box Jumps 20 Double Unders 25 Ring Dips 20 Knees to Elbows 30 Kettlebell Swings 32/24 30 Sit Ups 20 Hang Squat Cleans 15/10 25 Back Extensions 30 Wall Ball 3 Rope Climb Post time to the whiteboard
CONTINUE READINGBoss | 30 Retest “Jackie” 1000m Row 50 Thrusters 20/15 30 Pull Ups Post time to the whiteboard.
CONTINUE READING