S1: and S2: Bench Press 20 minutes to find a 1RM Complete 3 rounds for time of: 15 Thrusters 42.5/30 12 Ring Dips 300m Sandbag Run Post load and rounds to whiteboard
CONTINUE READINGFor Time: 800m Run 3 rounds of: 10 Toes To Bar 15 Deficit Push Ups 9 Thrusters 50/35 800m Run Post time to whiteboard.
CONTINUE READINGDue to the public holiday we’ll only have a 4pm session on Monday. “Team WOD” Part A. Complete as many rounds as possible in 12 minutes of: 10 Thrusters 42.5/30 15 Kettlebell Swings 24/16 50m Sprint then Part B. Complete as many rounds as possible in 8 minutes of: 10 Sumo Deadlift High Pulls 42.5/30 […]
CONTINUE READINGS1 & S2: Press 15 minutes to find a 1RM “Jackie” For Time: 1000m Row 50 Thrusters 20kg 30 Pull Ups Post load and time to whiteboard.
CONTINUE READINGS1: Power Clean 3-3-3 @ 80% S2: Power Clean 1×3 @ 85%, 1×2 @ 90%, 2×1 @ 95% For Time 150 Double Unders then 9-15-21 of: Box Jumps 30/24 Hand Release Push Ups Thrusters 42.5/30 Post load and time to whiteboard.
CONTINUE READINGPartner WOD Complete: AMRAP in 10 minutes of: 5 Push Press 60/40 10 Power Cleans 60/40 300m Run then AMRAP in 6 minutes of: 15 Box Jumps 10 Kettlebell Swings 32/24 then AMRAP in 3 minutes of: Thrusters 60/40 Post rounds to comments.
CONTINUE READINGOverhead Squat 4-4-4-4 21-15-9-21 for time of: Thrusters 42.5/30 Kettlebell Swings 24/16 300m Run Post load and time to comments.
CONTINUE READINGComplete as many rounds of the Thruster Ladder in 20 minutes: Thruster 50/35 20 UB Double Unders Start with 1 Thruster then 20 UB Double Unders, 2 Thrusters then 20 UB Double Unders….. Post rounds to comments.
CONTINUE READING“12 Days of Christmas” Boss Style 1 Power Snatch 42.5/30 2 Sumo Deadlift High Pull 42.5/30 3 Burpees 4 Power Cleans 42.5/30 5 Toes-to-Bars 6 Push Ups 7 Pull Ups 8 Shoulder to Overhead 42.5/30 9 Box Jumps 10 Wall Balls 11 Kettlebell Swings 24/16 12 Thrusters 42.5/30 Post time to comments.
CONTINUE READING“Fran” 21-15-9 Thrusters 42.5/30 Pull Ups 2 minutes rest then: Complete as many rounds as possible in 5 minutes of: 8 Lateral Burpees 8 Sumo Deadlift High Pull 42.5/30 Post time and rounds to comments.
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