Fitness Back Squat EMOM for 10 minutes 3 reps Complete as many rounds as possible in 14 minutes of: 24 Wall Balls 12 Shoulder to Overhead 45/30 12 Pull Ups Performance Back Squat 5@75% 3@80% 2@85% 1@90% For Time: (12min Cap) 20 Deadlifts 100/70 30 Handstand Push Ups 30 Wall Balls 20 Deadlifts 100/70 40 […]
CONTINUE READINGFitness 4sets of: 6 Deadlift (Across) + 20sec Hollow Rocks Complete 2 rounds for time of: 40 Kettlebell Swings 24/16 30 Shoulder to Overhead 40/25 20 Hang Power Clean 40/25 Performance Deadlift 3-3-3-3 TNG Complete 2 rounds for time of: 40 Kettlebell Swings 24/16 30 Shoulder to Overhead 50/35 20 Hang Power Clean 50/35 Post […]
CONTINUE READINGFitness Complete 2 rounds for time of: 800m Run 10 Shoulder to Overhead 60/40 15 Deadlifts 60/40 20 Box Jumps Performance High Hang Clean 3×3 Power Clean + Clean 6(1+1)@80% High Hang Snatch 6×2@65%-70% Halting Snatch Pull 4×3@110% Post load and scores to the whiteboard.
CONTINUE READINGFitness Press 5-5-5-5-5 Complete as many rounds as possible in 14 minutes of: 200m Run 50 Double Unders 10 Sumo Deadlift High Pull 35/25 7 Pull Ups Performance Seated Press 2-2-2-2-2-2 Increasing Complete 5 rounds for time of: 50 Double Unders 7 Shoulder to Overhead 70/47.5 4 Squat Cleans 70/47.5 Post load and scores to […]
CONTINUE READINGFitness Push Press 5-5-5-5-5 Increasing Complete as many rounds as possible in 13 minutes of: 15 Box Jumps 15 Shoulder to Overhead 42.5/30 15 Toes to Bar Performance Push Press 2-2-2-2-2-2 Increasing Complete as many rounds as possible in 13 minutes of: 200m Run 20 Kettlebell Swings 24/16 20 Overhead Lunges 60/40 Post load and […]
CONTINUE READING“Partner WOD” For Time: 200m Partner Sprint 200 Double Unders 50 Shoulder to Overhead 50/35 50 Dumbbell Box Step Overs 25/15 50 Shoulder to Overhead 50/35 200 Double Unders 200m Partner Sprint Post score to comments.
CONTINUE READINGFitness 4 sets of: 6 Front Squats + 20-30sec Hollow Body Hold 3 rounds of: 90 Double Unders 20 Shoulder to Overhead 42.5/30 30 Walking Lunges Performance Front Squat 5@80% 3@85% 2@90% 1@90%+ Complete as many rounds as possible in 13 minutes of: 15 Box Jumps 12 Power Snatches 37.5/25 5 Ring Muscle Ups Post […]
CONTINUE READINGFitness 5 sets: 8 Bent Over Row + 10-20sec Ring Dip Hold (Bottom) Complete as many rounds as possible in 12 minutes of: 20 Box Jump Overs 15 Power Clean 45/30 10 Shoulder to Overhead 45/30 Performance Bench Press 5-4-3-2-1 For Time: Buy in: 30 Push Ups + 30 Toes to Bar –Then– 50 Thrusters […]
CONTINUE READINGFitness Push Jerk 2-2-2-2-2 Increasing 2 rounds for time of: 14 Ring Rows 50 Shoulder to Overhead 30/20 25 Toes to Bar Performance Push Jerk 2×3 @85% 1×2@90% 1×2@95% 2 rounds for time of: 7 Muscle Ups 50 Shoulder to Overhead 42.5/30 25 Toes to Bar Post load and scores to the whiteboard.
CONTINUE READINGFitness For Time: 50 Burpees 200 Double Unders 800m Run 30 Shoulder to Overhead 70/47.5 50 Toes to Bar Performance High Hang Clean 3×3 Clean and Jerk 3×2@80% 2×3@85% Hang Snatch 2@80% 2×1@85% 2×1@90% Snatch Pull 4×3@110% Post load and scores to the whiteboard.
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