Back Squats 10-10-10-10 Across 90 secs rest between sets Complete as many rounds as possible in 15 minutes: 500m Run 15 Air Squats 10 Push Ups 5 Pull Ups Post load and rounds to the whiteboard.
CONTINUE READINGFor Time: 2 rounds of: 300m Run 25 Burpees 15 Box Jumps Then 2 rounds of: 300m Run 15 Kettlebell Swings 24/16 15 Box Jumps Then 2 rounds of: 300m Run 25 Burpees 15 Kettlebell Swings 24/16 Post time to the whiteboard.
CONTINUE READINGDeadlift 5-4-3-2-1 Complete 4 rounds for time of: 300m Run 12 Thrusters 45/32.5 6 Bar Muscle Ups Post load and time to the whiteboard.
CONTINUE READINGPower Clean Every 90sec for 8 sets 3 reps Increasing Complete 3 rounds for time of: 400m Run 18 Kettlebell Swings 32/24 3 Rope Climbs Post load and time to the whiteboard.
CONTINUE READINGComplete 5 rounds for time of: 15 Box Jumps 30/24 12 Deadlift 100/70 300m Run Post time to the whiteboard.
CONTINUE READINGFor Time: 700m Run 50 Box Jumps 700m Run 150 Double Unders 700m Run 50 Kettlebell Swings 32/24 700m Run Post time 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 22 minutes of: 400m Partner Run 50 Wall Balls 40 Toes to Bar 30 Lateral Burpees Post rounds and reps to comments.
CONTINUE READINGFor Time: 20 Kettlebell Swings 32/24 30 Push Press 50/30 40 Box Jumps 1500m Run 40 Box Jumps 30 Push Press 50/30 20 Kettlebell Swings 32/24 Post time to the whiteboard
CONTINUE READINGComplete as many rounds as possible in 20 minutes of: 400m Run Then 3 rounds of “Cindy” 5 Pull Ups 10 Push Ups 15 Air Squats/15 Pistols Post total Cindy rounds completed to the whiteboard
CONTINUE READING