Fitness “Nancy” Complete 5 rounds for time of: 400m Run 15 Overhead Squats 42.5/30 Performance Primer – Hang Muscle Clean 3×3 Clean & Jerk 3×3 @75% 2×2 @80% Hang Snatch 4 x 3 @70% Clean High Pull 5 x 3 @90% Post load and scores to the whiteboard.
CONTINUE READINGPartner WOD For Time: 350m Run 50 Wall Balls 30 Toes to Bar 20 Shoulder to Overhead 60/40 10 Bar Facing Burpees (together) 350m Plated Run 20/10 10 Bar Facing Burpees (together) 20 Shoulder to Overhead 60/40 30 Toes to Bar 50 Wall Balls 350m Run Post time to comments.
CONTINUE READINGFitness 5 sets of: 8 Bench Press + 8 Ring Rows Complete as many rounds as possible in 12 minutes of: 10 Power Clean 50/35 10 Front Squats 50/35 150m Run Performance Dumbbell Press 3-3-3-3-3 Increasing For Time: Buy in: 60 Cal Row –Then– 3 rounds of: 20 Pistol Squats 10 Clean and Jerk 60/40 […]
CONTINUE READINGFitness Complete as many rounds as possible in 18 minutes of: 6 Deadlifts 120/80 12 Lateral Burpees 24 Wall Balls 350m Run Performance Primer: Tall Snatch Power Snatch + Snatch 75% (1+1) x 6 Jerk from Rack 6 x 3 @ 70% Hang Snatch Pull 5 x 3 @ 90% Post load and scores to […]
CONTINUE READINGPartner WOD Complete as many rounds as possible in 18 minutes of: 350m Run 6 Squat Clean Thrusters 50/35 10 Box Jumps Post total rounds to comments.
CONTINUE READINGFitness Every 2 minutes for 10 minutes of: 5 Front Squats (Across) + 40sec Plank Hold Complete 7 rounds for time of: 12 Kettlebell Swings 24/16 7 Hang Power Cleans 45/30 2 Wall Walks Performance Front Squat 2-2-2-2-2 @70% then Pendlay Row 3×5 For Time: 21 Dumbbell Snatches 30/20 50m Run 21 Handstand Push Ups […]
CONTINUE READINGFitness Complete 3 x 6 minute rounds of: 300m Run 75 Double Unders 20 Wall Balls 12 Pull Ups 1 minute Rest Performance Primer: Tall Snatch 3 x 3 Snatch 5 x 2 Hang Power Clean 4 x 3 Snatch Pull 3 x 3 Post load and scores to the whiteboard.
CONTINUE READINGPartner WOD Complete as many rounds as possible in 20 minutes of: 20 Toes to Bar 30 Push Ups 40 Air Squats 300m Run (150m sprint each) Post scores to comments.
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 READINGPartner WOD In 16 minutes. Buy in: 75-50-25 Double Unders 21-15-9 Power Cleans 60/40 15-12-9 Lateral Burpees –Then– AMRAP in remaining time of: 350m Run 30 Kettlebell Swings 32/24 Post total rounds to comments.
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