Overhead Squat 3-3-3-3 Complete 5 rounds for time of: 50 Double Unders 5 Power Cleans 90/60 15 Strict Ring Dips Post load and time to the whiteboard
CONTINUE READINGFor Time: 400m Run then 21-15-9-21 Wall Balls Pull Ups Ring Dips Post time to whiteboard
CONTINUE READINGS1: Deadlift 5-5-5 @ 75% S2: Deadlift EMOM for 8 minutes complete 3 reps at 75% Complete as many reps as possible in 10 minutes of: 30 Wall Balls 20 Push Ups 10 Ring Dips Post load and and total reps to whiteboard
CONTINUE READINGS1: Press 5-5-5 @ 75% S2: Press EMOM complete 2 Presses at 55% for 8 minutes Complete as many rounds as possible in 12 minutes of: 10 Hang Power Clean 60/40 10 Ring Dips 10 Chest to Bar Pull Ups Post load and rounds to whiteboard
CONTINUE READINGSkill: Agility Complete as many rounds as possible in 12 minutes of: 12 Ring Dips 15 Burpees 150m Sandbag Run Post load and rounds to whiteboard
CONTINUE READINGS1: and S2: Bench Press 20 minutes to find a 1RM Complete 3 rounds for time of: 15 Thrusters 42.5/30 12 Ring Dips 300m Sandbag Run Post load and rounds to whiteboard
CONTINUE READINGS1: Push Jerk 3-3-3 @ 80% S2: Push Jerk 10 x 2 @ 70% “Power Elizabeth” 21-15-9 for time of: Power Clean 62.5/42.5 Ring Dips 2 min rest Then 3 x ME Toes to Bar Post load and time to whiteboard.
CONTINUE READINGDeadlifts 5-5-5-5 Complete as many rounds as possible in 12 minutes of: 9 Ring Dips 18 Kettlebell Swings 24/16 27 Air Squats 300m Run
CONTINUE READINGFront Squat 3-3-3 Complete 2 rounds for time of: 10 Pistol Squats 15 Ring Dips 20 Ground to Overhead 50/30 25 Knees to Elbow 30 Kettlebell Swings 24/16 450m Run Post load and time to comments.
CONTINUE READINGDeadlift 5-5-5-5 Complete as many rounds as possible in 8 minutes of: 10 Ring Dips 6 Overhead Squats 40/25 Post load and rounds to comments.
CONTINUE READING