Partner WOD Complete as many reps as possible in 18 minutes of: 1st minute Max 10m Shuttle Sprints 2nd minute Max Hang Power Cleans 60/40 3rd minute Max Cal Row Post total reps to comments.
CONTINUE READINGFitness 5 Sets: 5 Strict Pull Ups + 20sec Ring Hold (bottom) 21-15-9 for time of: Overhead Squats 42.5/30 Dumbbell Hang Power Clean and Press 15/10 Dumbbell Box Step Overs 15/10 Performance Overhead Squat 2@75% 2@80% 3×2@85% Push Press 2@75% 3×2@80% Complete as many reps as possible in 10 minutes of: Buy in: Row 800m […]
CONTINUE READINGFitness and Performance 15 minutes to find a 1RM Power Clean Rest 3 minutes then, 13 minutes to find a 1RM Push Press Rest 3 minutes then, 1km Row for time Post load and scores to the whiteboard.
CONTINUE READINGFitness Deadlift 3-3-3-3-3-3 Increasing Complete 4 rounds for time of: 300m Run 10 Hang Power Clean 55/37.5 20 Wall Balls Performance Back Squat 3@80% 2@85% 1@90% 1@95% –Then– Barbell Glute Bridge 3 x 5 For Time: Row 1000m 30 Burpee Box Jump Overs 5 Rope Climbs 20 Burpee Box Jump Overs Post load and scores […]
CONTINUE READINGFitness Dumbbell Bench Press 6-6-6-6-6 For Time: Row 1000m 50 Thrusters 20/15 30 Bar Facing Burpees Performance 5 Sets of: 3 Press (Increasing) or 3 Strict HSPU (Deficit optional) + 5 Strict Pull Ups For Time: 15-12-9-6-9-12-15 Dumbbell Thrusters 25/15 Burpees Post load and scores to the whiteboard.
CONTINUE READINGFitness Push Press 8-8-8-8-8 Across Rest 90secs For Time: 500m Row 26 Overhead Plate Lunges 15/10 52 Kettlebell Swings 24/16 26 Overhead Plate Lunges 15/10 500m Run Performance Press 5-5-5-5 Across Complete 6 rounds for time of: 15 Wall Balls 10 Deadlift 70/45 5 Shoulder to Overhead 70/45 Post load and scores to the whiteboard.
CONTINUE READINGFitness Deadlift Every 2 minutes for 5 sets 6 reps For Time: 60 Cal Row 50 Wall Balls 40 Shoulder to Overhead 50/30 Performance Deadlift 3-3-3-3-3 (Reset) Increasing Complete as many rounds as possible in 12 minutes: 4 Burpees 7 Snatch 60/40 21 Wall Balls Post load and scores to the whiteboard.
CONTINUE READINGFitness Press 3-3-3-3-3 Increasing In 13 minutes complete as many rounds and reps of: Buy in: Row 1000m –Then— Rounds of: 10 Butterfly Sit Ups 8 Deadlifts 50/30 6 Push Press 50/30 Performance Press (Reset) 5-5-5-5-5 Across Complete 4 rounds for time of: 5 Hang Power Snatch 60/40 3 Rope Climbs 15ft 12 Handstand Push […]
CONTINUE READINGFitness Front Squat 3-3-3-3-3 @ 75-80% For Time: Row 750m 30 Burpees 60 Butterfly Sit Ups 30 Walking Dumbbell Lunges 20/15 Run 500m Performance Front Squat 2×3@80% 2@85% 1@90% For Time: 36 Wall Balls 12 Hang Power Clean and Jerk 70/50 36 Wall Balls 9 Hang Power Clean and Jerk 70/50 36 Wall Balls 6 […]
CONTINUE READINGThruster 3RM (15min Cap) Open WOD 14.4 Complete as many rounds and reps as possible in 14 minutes of: 60 Cal Row 50 Toes to Bar 40 Wall Balls 30 Cleans 60/42.5 20 Ring Muscle Ups Post rounds and reps to the whiteboard.
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