Fitness For 10 minutes: 1st Min: 6 Front Squats (Across) 2nd Min: 1 Wall Climbs + 15sec Hold Complete as many rounds as possible in 12 minutes of: 10 Push Press 45/30 10 Toes to Bar 40 Double Unders Performance Back Squat 2-2-2-2-2 @ 70% then Pendlay Row 3×5 Complete 4 rounds for time of: […]
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 Back Squat 3-3-3-3-3-3 Increasing Complete 2 rounds for time of: 60 Air Squats 24 Toes to Bar 20 Hand Release Push Ups Performance Thruster 5-4-3-2-1 Rest 90secs For Time: 40 Deadlifts 110/75 50 Toes to Bar 30 Front Squats 70/45 Post load and scores to the whiteboard.
CONTINUE READINGFitness 4 sets of: 5 Press + 10 Ring Rows Complete as many rounds as possible in 12 minutes of: 5 Hand Release Push Up 7 Hang Power Clean 35/25 9 Thrusters 35/25 Performance 5 Sets: 2 Bench Press (Increasing) + 5 Strict Pull Ups (Weighted) For Time: 24 Lateral Box Jumps Overs 12 Power […]
CONTINUE READING5 rounds of: 1 minute Burpee Box Jumps 1 minute Chest to Bar Pull Ups 1 minute Thrusters 50/35 1 minute Rest Post total reps to the whiteboard.
CONTINUE READINGFitness Back Rack Reverse Lunge 10-10-10 -10 Complete 7 rounds for time of: 12 Air Squats 9 Push Ups 6 Toes to Bar Performance Thruster 5-5-5-5 Increase For Time: 21 Shoulder to Overhead 60/40 9 Muscle Ups 15 Shoulder to Overhead 60/40 7 Muscle Ups 9 Shoulder to Overhead 60/40 5 Muscle Ups Post load […]
CONTINUE READINGFitness Thruster 3-3-3-3-3 Increasing Complete 5 rounds for time of: 12 Burpees 9 Dumbbell Hang Power Cleans 15/10 6 Front Squats 50/30 Performance Thruster EMOM for 6 sets 1 rep Increasing For Time: 40 Power Snatches 37.5/25 40 Thrusters 37.5/25 40 Toes to Bar Post load and scores to the whiteboard.
CONTINUE READINGFitness Strict Pull Ups 3-3-3-3-3 (2sec pause Chin above Bar) Complete 3 rounds for time of: 20 Push Ups 50 Air Squats 20 Hang Power Cleans 40/30 Performance Power Snatch Every 90secs for 6 sets 3 reps TNG Increasing Complete 3 rounds for time of: 25 Thrusters 30/20 25 Toes to Bar 5 Burpees every […]
CONTINUE READINGThruster 3RM (15min Cap) Open WOD 14.4 Complete as many rounds and reps as possible in 14 minutes of: 60 Cal Row 50 Toes to Bar 40 Wall Balls 30 Cleans 60/42.5 20 Ring Muscle Ups Post rounds and reps to the whiteboard.
CONTINUE READINGFitness Thrusters 6 sets: Every 60secs 5 reps Complete as many rounds as possible in 14 minutes of: 32 Kettlebell Swings 24/16 16 Pull Ups 8 Burpees Performance Push Press TNG 5-5-5-5 Complete as many reps as possible in 10 minutes of: 21 Thrusters 50/35 15 Kettlebell Swings 32/24 15 Thrusters 60/40 15 Kettlebell Swings […]
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