Fitness 5 sets of: 8 Dumbbell Seated Press + 5 Strict Pull Ups For Time: Buy in: 50 Cal Row –Then– 15-12-9 of: Thrusters 42.5/30 Dumbbell Box Step Overs 20/12.5 Performance Push Press 3@75% 2@80% 1@85% 2×1@90% Complete as many reps as possible in 12 minute: 50 Double Unders 10 Overhead Squat 60/40 20 Ring […]
CONTINUE READINGFitness 4 sets of: 10 Dumbbell Bench Press + 20-40 Double Under Practice Rest 45secs Complete as many rounds as possible in 13 minutes of: 7 Box Jumps 14 Kettlebell Swings 24/16 7 Butterfly Sit Ups Performance Push Jerk 3×3 @75% 2×2 @80% For Time: 10 Clean and Jerks 60/40 25 Ring Dips 10 Overhead […]
CONTINUE READINGFitness 5 sets of: 5 Supinated Grip Pull Ups + 30secs Supine Chinese Plank Hold Complete 3 rounds for time of: 20 Thrusters 30/20 12 Burpee Plate Jumps 300m Plate Carry 15/10 Performance Push Jerk 3-3-3-3-3 @75% For Time: 50 Cal Row 50 Deadlifts 90/60 50 Ring Dips 50 Wall Balls Post load and scores […]
CONTINUE READINGFitness Push Press 13 minutes to build to a heavy 3 reps Then 3×8 Single Arm Dumbbell Row Complete 5 rounds for time of: 300m Run 9 Thrusters 40/30 6 Lateral Burpees Performance Overhead Squat 2-2-2-2-2 @75% Then Close Grip Bench Press 3-3-3 @75% 21-15-9 for time of: Lateral Box Jumps Deadlifts 90/60 Ring Dips […]
CONTINUE READINGFitness Push Press Every 90secs for 5 sets 6 reps (Increasing) Complete as many rounds as possible in 12 minutes of: 10 Kettlebell Sumo Deadlift High Pull 24/16 10 Push Ups 15 Box Jumps Performance Push Jerk 5-5-5-5-5 TNG Across Complete as many rounds as possible in 10 minutes of: 15 Deadlifts 100/70 15 Ring […]
CONTINUE READINGFitness Back Squat EMOM for 10 minutes 3 reps Complete as many rounds as possible in 12 minutes of: 14 Pull Ups 8 Ground to Overhead 50/35 Performance Back Squat 5@75% 3@80% 2@85% 1@90% Complete 3 rounds of: 20 Box Jump Overs 10 Clusters 60/40 15 Ring Dips Post load and scores to the whiteboard.
CONTINUE READINGFitness Front Squat 3-3-3-3-3 (2sec pause) Complete as many reps as possible in 12 minutes of: 30 Air Squats 30 Kettlebell Swings 24/16 30 Butterfly Sit Ups Performance Front Squat 3-3-3-3 Increasing Complete 4 rounds for time of: 300m Run 25 Wall Balls 15 Ring Dips Post load and scores to the whiteboard.
CONTINUE READINGFitness Bent Over Barbell Row 6-6-6-6-6 Ring Dip Hold (Top) 3 x 20secs For Time: Row 1000m Then 5 rounds of: 30 Double Unders 10 Push Press 45/30 Performance Press 3-3-3-3-3-3 Across For Time: 100 Double Unders 15 Hang Power Clean 70/45 30 Ring Dips 15 Hang Power Clean 70/45 100 Double Unders Post load […]
CONTINUE READINGPartner WOD Complete 2 rounds for time of: 40 Ring Dips 50 Deadlifts 90/65 60 Toes to Bar 70 Box Jumps Post time to the comments.
CONTINUE READINGPress 3-3-3-3 Increasing Complete 8 rounds for time of: 6 Ring Dips 12 Wall Balls 24 Double Unders Post load and time to the whiteboard
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