Fitness “Wood” 5 rounds for time of: 400m Run 10 Burpee Box Jumps 24/20 10 Sumo Deadlift High Pulls 42.5/30 10 Thrusters 42.5/30 Rest 1 min Performance BTN Jerk 3×3 Clean and Jerk 5×3 @80%+ Hang Power Snatch 4×2 @80% Clean Pull 5×3 @107% Post load and scores to the whiteboard.
CONTINUE READINGFitness Power Clean 3-3-3-3-3 Across 21-18-15-12-9 for time of: Sumo Deadlift High Pull 35/25 Wall Balls Box Jumps Performance Power Clean 3-3-3-3-3 TNG Across For Time: 15 Box Jumps 30/24 30 Wall Balls 20 Sumo Deadlift High Pull 50/35 40 Pistols 20 Sumo Deadlift High Pull 50/35 30 Wall Balls 15 Box Jumps 30/24 Post […]
CONTINUE READINGFitness Front Squat 3-3-3-3-3 (2sec pause in the bottom) Complete as many rounds as possible in 13 minutes of: 8 Burpees 12 Dumbbell Thrusters 15/10 30 Double Unders Performance Front Squat 4×5 @80-85% For Time: 10 Muscle Ups 20 Thrusters 42.5/30 30 Sumo Deadlift High Pulls 42.3/30 20 Thrusters 42.5/30 10 Muscle Ups Post load […]
CONTINUE READINGFitness 4 sets of: 10 Dumbbell Push Press + 20-30sec Hollow Body Hold Complete as many rounds as possible in 13 minutes of: 10 Deadlifts 80/55 10 Box Jumps 20 Air Squats Performance Push Press 2-2-2-2-2 Increasing Complete 5 rounds for time of: 30 Air Squats 20 Push Ups 10 Sumo Deadlift High Pull 50/35 […]
CONTINUE READINGFitness Bench Press 3-3-3 Increasing Push Press 3-3-3 Across Complete 5 rounds for max reps of: 40secs on / 20secs off 10m Shuttle Sprints Overhead Plate Lunge 15/10 Sumo Deadlift High Pull 35/25 Performance Push Press 3-3-3 Across Bench Press 3-3-3 Increasing Complete 3 rounds for time of: 7 Handstand Push Ups 8 Deadlifts 70/45 […]
CONTINUE READINGPartner WOD For Time: 650m Run 50 Wall Balls 40 Sumo Deadlift High Pull 45/32.5 40 Wall Balls 30 Sumo Deadlift High Pull 45/32.5 30 Wall Balls 20 Sumo Deadlift High Pull 45/32.5 20 Wall Balls 10 Sumo Deadlift High Pull 45/32.5 10 Wall Balls 650m Run Post time to the comments.
CONTINUE READINGFitness 5 sets of: 3 Pause Back Squats + 30sec Supine Chinese Plank Holds Rest as needed Complete as many rounds as possible in 13 minutes of: 150m Run 15 Box Jumps 10 Deadlifts 70/50 Performance Pause Front Squat + Front Squat 70% x (1+1) x 5 then Banded Pull Throughs 3×8 Complete as many […]
CONTINUE READINGFitness Thruster 3-3-3-3-3-3 (90secs rest) Increasing For Time: Row 1000m 25 Wall Balls 15 Sumo Deadlift High Pull 42.5/30 25 Wall Balls 15 Sumo Deadlift High Pull 42.5/30 25 Wall Balls 15 Sumo Deadlift High Pull 42.5/30 Performance Pause Front Squat + Front Squat 70% x (1+1) x 5 then Strict Pull Ups 3×5 For […]
CONTINUE READINGFitness For 10 minutes: Odd: 2 Push Jerk (Increasing) Even: 20sec Hollow Rock 27-21-15-9 for time of: Box Jumps Sumo Deadlift High Pull 45/30 Performance 5 sets of: 5 Dumbbell Press Or 5 Strict HSPU (Deficit) Rest 60 secs Complete 3 rounds for time of: 90secs of ME Lateral Burpees 90secs of ME Overhead Squat […]
CONTINUE READINGFitness Push Press 2-2-2-2-2 Increasing Complete as many reps of the ascending ladder in 12 minutes: 3 Pull Ups 3 Dumbbell Burpee Box Step Overs 15/10 6 Pull Ups 6 Dumbbell Burpee Box Step Overs 15/10 9 Pull Ups 9 Dumbbell Burpee Box Step Overs 15/10 12 Pull Ups 12 Dumbbell Burpee Box Step Overs […]
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