Press 12 minutes to find a 1RM Complete 3 rounds for time of: 16 Ring Dips 14 Toes to Bar 10 Front Rack Lunges 70/50 Post load and time to the whiteboard
CONTINUE READINGPower Clean EMOM for 8 minutes perform 3 reps @ 70% Complete 3 rounds for time of: 20 Wall Balls 15 Toes to Bar 10 Hang Clean Thrusters 60/40 Post load and time to the whiteboard
CONTINUE READINGPush Jerk 1×5@85% 1×3@90% 2×2@95% Complete as many reps as possible in 10 minutes of: 15 Hand Release Push Ups 25 Thrusters 50/35 15 Toes to Bar Post load and reps to the whiteboard
CONTINUE READINGFront Squat 2×5@85% 3×3@90% Complete as many reps of the 10 minute ladder: 3 Thrusters 42.5/30 3 Toes to Bar 6 Thrusters 42.5/30 6 Toes to Bar 9 Thrusters 42.5/30 9 Toes to Bar 12 Thrusters 42.5/30 12 Toes to Bar…..etc Post load and reps to the whiteboard.
CONTINUE READINGPush Press 3-3-3-3 60sec rest For Time: Row 500m 40 Thrusters 30/20 30 Box Jump Overs 20 Toes to Bar Post load and time to the whiteboard
CONTINUE READINGComplete 3 rounds for time of: 6 Power Cleans 80/55 9 Bar Facing Burpees 12 Toes to Bar 400m Run 12 Toes to Bar 9 Bar Facing Burpees 6 Power Cleans 80/55 150m Run between rounds 1 & 2, and 2 & 3.
CONTINUE READINGOverhead Squat 2×5@85% 3×2@90 Complete 4 rounds for time of: 20 Wall Balls 11ft/10ft 15 Toes to Bar 5 Clean and Jerk 60/40 Post load and time to the whiteboard.
CONTINUE READINGComplete as many rounds as possible in 15 minutes of: 80 Double Unders Then 3 rounds of: 12 Kettlebell Swings 24/16 10 Toes to Bar 8 Burpees Post rounds to the whiteboard
CONTINUE READINGWe only have a 7am session this morning. Also good luck to all the guys competing at WODStock today. Partner WOD Complete 5 x 3 minute rounds of: 12 Front Rack Lunges 60/40 12 Toes to Bar Lateral Burpees – Max reps in remaining time 1 minute rest Score is total Lateral Burpees completed.
CONTINUE READINGPush Jerk 1-1-1-1-1 Increasing Complete as many rounds as possible in 10 minutes of: 5 Hang Squat Clean Thruster 70/50 10 Toes to Bar Post load and rounds to the whiteboard.
CONTINUE READING