Fitness Deadlift Every 2 minutes for 5 sets 6 reps For Time: 60 Cal Row 50 Wall Balls 40 Shoulder to Overhead 50/30 Performance Deadlift 3-3-3-3-3 (Reset) Increasing Complete as many rounds as possible in 12 minutes: 4 Burpees 7 Snatch 60/40 21 Wall Balls Post load and scores to the whiteboard.
CONTINUE READINGPartner WOD Complete as many rounds as possible in 20 minutes of: 400m Run 12 Kettlebell Swings 24/16 9 Shoulder to Overhead 50/35 6 Kettlebell Box Step Overs 24/16 Post rounds to comments.
CONTINUE READINGFitness Back Squat EMOM for 10 sets 3 reps Complete 5 rounds for time of: 14 Box Jumps 6 Power Cleans 50/35 9 Shoulder to Overhead 50/35 Performance Back Squat 2×3@80% 2@85% 1@90% Complete as many rounds as possible in 10 minutes of: 10 Dumbbell Snatch Left 30/20 15 Shoulder to Overhead 42.5/30 10 Dumbbell […]
CONTINUE READINGFor Time: 800m Run 50 Pull Ups 40 Shoulder to Overhead 60/40 30 Pull Ups 800m Run Post time to the whiteboard.
CONTINUE READINGFitness Front Rack Lunges 10-10-10-10 For Time: 50 Wall Balls 40 Shoulder to Overhead 35/25 30 Pull Ups 20 Lateral Burpees Performance Front Squat 5@75% 3@80% 2@85% 1@90% Complete 3 rounds for time of: 16 Dumbbell Snatch 30/20 30 Pistols 8 Muscle Ups Post load and scores to the whiteboard.
CONTINUE READINGPartner WOD Complete as many rounds as possible in 16 minutes of: 40 Kettlebell Swings 24/16 40 Shoulder to Overhead 50/35 400m Kettlebell Carry Post rounds to comments.
CONTINUE READINGFor Time: 500m Run + 20 Bar Lateral Burpees -then- 20 Power Cleans 60/40 80 Double Unders 20 Shoulder to Overhead 60/40 80 Double Unders 20 Power Cleans 60/40 80 Double Unders Post time to the whiteboard.
CONTINUE READINGFitness 4 Sets of: 10 Reverse Back Rack Lunges + 20-30sec Hollow Body Holds Complete as many rounds as possible in 12 minutes of: 400m Run 15 Shoulder to Overhead 45/30 Performance Back Squat Find a 5RM Complete as many rounds as possible in 12 minutes of: 12 Toes to Bar 9 Hang Power Clean […]
CONTINUE READINGFitness Front Squat EMOM for 10 minutes 3 reps (Heavier than last time) Complete as many rounds as possible in 15 minutes of: 30 Double Unders 5 Pull Ups 10 Push Ups 15 Air Squats Performance Front Squat 3@80% 2@85% 1@90% 1@95% 1@95%+ Complete as many rounds as possible in 12 minutes of: 20 Wall […]
CONTINUE READINGFitness Push Press 5-5-5-5-5 21-15-9-3 Thrusters 42.5/30 Bar Facing Burpees 150m Farmers Carry 25/15 Performance Push Press 2-2-2-2-2-2 Increasing Complete as many rounds as possible in 10 minutes of: 10 Deadlifts 60/40 10 Shoulder to Overhead 60/40 10 Lateral Burpees Post load and scores to the whiteboard.
CONTINUE READING