Fitness 4 sets: 5 Back Squats + 8 Single Arm Dumbbell Row Complete 3 rounds for time of: Row 500m 200m Farmers Carry 20/15 Performance Front Squat 2×5@80-85% 3×3@85-90% Complete as many reps as possible in 10 minutes of: 200m Kettlebell Carry 32/24 4 Power Cleans 50/35 4 Shoulder to Overhead 50/35 200m Kettlebell Carry […]
CONTINUE READINGFitness Bench Press 10-8-6-4-2 Complete 4 rounds for time of: 300m Row 15 Push Press 40/25 15 Kettlebell Swings 24/16 Rest 1 minute Performance Press 3×3 @85% 2×2@90% For Time: 15-12-9 Hang Power Clean 70/45 Toes to Bar Then 12-9-6 Shoulder to Overhead 70/45 Kettlebell Swing 32/24 Post load and scores to the whiteboard.
CONTINUE READINGFitness 5 sets of: 6 Seated Dumbbell Press + 8 Ring Rows Complete 5 rounds for time of: 8 Shoulder to Overhead 50/35 10 Pull Ups 20 Air Squats Performance Power Snatch 3-3-3-3-3 TNG Across Complete 5 rounds for time of: 40 Double Unders 12 Chest to Bar Pull Ups 6 Deadlifts 120/90 Rest 30secs […]
CONTINUE READINGPartner WOD For Time: 400m Run 30 Shoulder to Overhead 62.5/42.5 40 Partner Wall Balls 400m Run 20 Shoulder to Overhead 62.5/42.5 30 Partner Wall Balls 400m Run 30 Shoulder to Overhead 62.5/42.5 40 Partner Wall Balls 400m Run Post scores to comments.
CONTINUE READINGPartner WOD For Time: 350m Plate Carry 20/15 and Kettlebell 24/16 Carry 100 Double Unders 50 Chest to Bar Pull Ups 25 Bar Facing Burpees 350m Plate Carry 20/15 and Kettlebell 24/16 Carry 200 Double Unders 100 Shoulder to Overhead 45/30 50 Bar Facing Burpees Post time to comments.
CONTINUE READINGFitness 5 sets of: 6 Ring Push Ups + 20-30sec Bar Hang Hold Complete as many rounds as possible in 13 minutes of: 9 Shoulder to Overhead 45/30 12 Toes to Bar 25 Double Unders Performance Push Press 3@75% 2@80% 3×1@85% Complete 3 rounds for time of: 55 Double Unders 3 Rope Climbs 20ft 6 […]
CONTINUE READINGFitness 4 sets of: 10 Back Rack Lunges + 20-30sec Handstand Hold Rest 90secs Complete as many rounds as possible in 12 minutes of: Buy in: 350m Plate Carry 10/5 —then– 3 Pull Ups 3 Shoulder to Overhead 45/30 6 Pull Ups 6 Shoulder to Overhead 45/30 9 Pull Ups 9 Shoulder to Overhead 45/30 […]
CONTINUE READINGFitness 5 sets of: 8 Dumbbell Push Press + 8 Ring Rows For Time: 25 Burpees 500m Run 40 Kettlebell Swings 24/16 500m Run 25 Burpees Performance Push Press 3@75% 4×2@80% For Time: 75 Double Unders 20 Toes to Bar 15 Shoulder to Overhead 60/40 50 Double Unders 20 Toes to Bar 12 Shoulder to […]
CONTINUE READINGFitness 4 sets of: 6 Dumbbell Seated Press + 8 Single Arm Dumbbell Row For Time: Buy in: Row 40 Cal + 30 Lateral Burpees –Then– 3 rounds of: 12 Hang Power Cleans 50/35 20 Wall Balls Performance Push Press 3-3-3-3-3 @75% Complete 3 rounds of: 350m Farmers Carry 25/15 6 Box Jump Overs 30/24 […]
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.
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