Back Squat 2×3@90%, 2×2@95% 21-15-9 for time of: Thrusters 42.5/30 Ring Dips Lateral Burpee Box Jump Overs 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 READINGBack Squat 7@75% 5@85% 3@85% 1@90% 1@95% Complete as many rounds as possible in 15 minutes of: 10 Kettlebell Swings 32/24 10 Box Jumps 10 Ring Dips Post load and rounds to the whiteboard
CONTINUE READINGDeadlift 5@75% 3@80% 1@85% 1@90% 1@95% “Elizabeth” 21-15-9 for time of: Clean 60/42.5 Ring Dips Post load and time to the whiteboard.
CONTINUE READINGEMOM for 10 minutes: Odd: 2 Push Press + 1 Push Jerk Even: 3 Strict Pull Ups + 5 Kipping Pull Ups For Time: 12 Squat Clean 75/50 24 Ring Dips/15 Ring Dips 9 Squat Clean 75/50 18 Ring Dips/12 Ring Dips 6 Squat Clean 75/50 12 Ring Dips/9 Ring Dips 3 Squat Clean 75/50 […]
CONTINUE READINGShoulder to Overhead 10-10-10 Complete as many rounds as possible in 10 minutes of: 9 Thrusters 45/32.5 9 Ring Dips 50 Double Unders Post load and rounds to the whiteboard.
CONTINUE READINGThruster 15 minutes to find a 1RM For Time: 50 Pistol Squats 25 Dumbbell Snatches 30/20 50/35 Ring Dips 25 Dumbbell Snatches 30/20 50 Pistol Squats Post load and time to the whiteboard.
CONTINUE READINGPress 12 minutes to find a 1RM Complete 3 rounds for time of: 16 Ring Dips 14 Toes to Bar 10 Front Rack Lunges 70/50 Post load and time to the whiteboard
CONTINUE READINGOverhead Squat 3-3-3-3 Increasing (2sec pause) Complete as many reps of the ladder in 10 minutes of: 2 Thrusters 50/30 4 Strict Ring Dips 4 Thrusters 50/30 6 Strict Ring Dips 6 Thrusters 50/30 8 Strict Ring Dips 8 Thrusters 50/30 10 Strict Ring Dips 10 Thrusters 50/30 12 Strict Ring Dips 12 Thrusters 50/30 […]
CONTINUE READINGThruster 12 minutes to find a 3RM Complete as many rounds as possible in 15 minutes of: 12 Thrusters 45/30 15 Kettlebell Swings 24/16 12 Ring Dips Post load and rounds to the whiteboard
CONTINUE READING