Fitness 5 sets: 5 Press + 30 Double Unders For Time: Buy in: 40cal Row 21-18-15-12-9 of: Burpees Kettlebell Swings 24/16 Performance Seated Press 3-3-3-3-3 Across Complete 3 rounds for time of: 15 Lateral Burpees 10 Clean and Jerk 60/40 Post load and time to the whiteboard.
CONTINUE READING“The Ghost” 6 rounds of: 1 minute of Rowing 1 minute of Burpees 1 minute of Double Unders 1 minute rest Post scores for each movement to the whiteboard.
CONTINUE READINGFitness Strict Press 4 x 10 Rest 60secs For Time: Row 1000m 50 Air Squats 30 Pull Ups 50 Box Jumps Performance Push Press 2-2-2-2-2-2 @ 90%+ Complete as many rounds as possible in 12 minutes of: 3 Strict Handstand Push Ups 5 Power Cleans 50/35 7 Thrusters 50/35 Post load and scores to the […]
CONTINUE READINGFitness Front Squat 8-8-8-8 90secs rest between sets Complete 4 rounds of: 400m Row 12 Burpees 150m Farmers Carry 20/15 Rest 60secs Performance Back Squat 5@80% 3×3@85% 10-9-8-7-6-5-4-3-2-1 for time of: Deadlift 120/85 Shoulder to Overhead 70/45 Post loads and scores to the whiteboard
CONTINUE READINGComplete as many reps as possible in 17 minutes of: Buy in: 1000m Row Then 60 Double Unders 30 Shoulder to Overhead 45/30 20 Box Jump Overs Post total reps to the whiteboard.
CONTINUE READINGFor Time: 1000m Row 250 Double Unders 50 Burpees 1000m Run Post time to the whiteboard
CONTINUE READINGPartner WOD Complete as many rounds as possible in 20 minutes of: Buy in: 1000m Row Then 300m Partner Run 20 Push Press 50/35 30 Box Jumps Post total rounds to the whiteboard.
CONTINUE READINGFor Time: 50 Cal Row 25 Back Squats 80/55 50 Handstand Push Ups 100 Kettlebell Swings 24/16 50 Toes to Bar 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 READING10 rounds with a 2 minute rest in between, of any (or any combination) of: Swim 100 meters OR Run 400 meters OR Row 500 meters OR Bike 1000 meters Post exercise and times to the whiteboard
CONTINUE READING