S1: Clean 3-3-3-3 @ 75% S2: Clean EMOM perform 10 x 2 @ 70% Complete as many rounds as possible in 12 minutes of: 5 Muscle Ups 8 Push Jerk 70/50 150m Run Post load and rounds to whiteboard.
CONTINUE READING“Partner WOD” For Time: 20 Hang Cleans 80/50 100 Wall Balls 20 Shoulder to Overhead 80/50 50 Pull Ups 20 Front Squat 80/50 100 Push Ups 20 Hang Cleans 80/50 600m Buddy Carry
CONTINUE READINGComplete 2 rounds for time of: 150m Sprint 20 Box Jumps 15 Wall Balls 150m Sprint 20 Kettlebell Swings 24/16 15 Box Jumps 150m Sprint 20 Wall Balls 15 Kettlebell Swings 24/16 Post time to whiteboard.
CONTINUE READINGPartner Wod Complete as many rounds as possible in 15 minutes of: 12-9-6 of: Dumbbell Thrusters 20/15 Sumo Deadlift High Pull 50/30 300m Run
CONTINUE READINGComplete as many rounds as possible in 16 minutes of: 400m Run 15 Hang Power Cleans 50/30 10 Push Press 50/30 Post rounds to whiteboard.
CONTINUE READINGNo sessions today guys due to the Again Faster Series Competition down the Gold Coast. Here is a wod that can be completed at home. Complete as many rounds as possible in 15 minutes of: 5 Burpees 20 Push Ups 30 Air Squats 200m Run
CONTINUE READINGPartner WOD Complete: AMRAP in 10 minutes of: 5 Push Press 60/40 10 Power Cleans 60/40 300m Run then AMRAP in 6 minutes of: 15 Box Jumps 10 Kettlebell Swings 32/24 then AMRAP in 3 minutes of: Thrusters 60/40 Post rounds to comments.
CONTINUE READINGStrength: Cleans 21-15-9-6 for time of: Overhead Squats 55/35 Toes to Bar 450m Run Post loads and time to whiteboard.
CONTINUE READINGComplete as many rounds as possible in 16 minutes of: 8 Handstand Push Ups 16 Kettlebell Swings 24/16 20 Overhead Lunges 20/15 150m Sandbag Run Post rounds to whiteboard.
CONTINUE READINGPartner WOD Complete as many rounds as possible in 20 minutes of: 40 Sumo Deadlift High Pulls 50/30 40 Toes to Bar 40 Goblet Squats 24/16 400m Run Post rounds to whiteboard.
CONTINUE READING