Back Squat 20 minutes to find your 1RM 12-9-6-3 for time of: Box Jumps 30/24 Hang Power Snatch 50/30 Rest 3 minutes then 3 x ME Toes to Bar (60sec rest between sets) Post load and time to the whiteboard.
CONTINUE READINGBuy in: 1km Row then Complete 4 rounds for time of: 30 Double Unders 10 Dumbbell Clean and Press 25/17.5 8 Toes to Bar Post time to comments.
CONTINUE READINGPartner WOD Part A. Complete as many rounds as possible in 8 minutes of: 30 Dumbbell Thrusters 20/15 30 Toes To Bar 1 minute rest. Part B. Complete as many rounds as possible in 8 minutes of: 5 Deadlifts 100/70 9 Chest to Bar Pull Ups 350m Sandbag Run Post total rounds to comments.
CONTINUE READINGSkill: Kipping and Butterfly Pull Ups Complete as many rounds as possible in 15 minutes of: Row 500m 30 Wall Balls 15 Burpees 10 Toes To Bar Post rounds to comments.
CONTINUE READINGFront Squat 3-3-3-3 Complete as many rounds as possible in 12 minutes of: 12 Overhead Squat 45/30 12 Lateral Burpees 12 Toes to Bar Post load and rounds to comments.
CONTINUE READINGComplete as many rounds as possible starting with 2 reps of each, then increasing each round by 2 in 18 minutes of: Front Squat 50/35 Kettlebell Swings 24/16 Toes to Bar 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 READINGDeadlift 5-5-5-5-5 Complete 3 rounds for time of: 20 Toes to Bar 15 Wall Balls 10 Burpees Post load and time to comments.
CONTINUE READING“Open WOD 11.5” Complete as many rounds as possible in 20 minutes of: 5 Power Cleans 65/45 10 Toes to Bar 15 Wall Balls Post rounds and reps to comments.
CONTINUE READING“Open WOD 12.3” Complete as many rounds as possible in 18 minutes of: 15 Box Jumps 24/20 12 Push Press 52.5/35 9 Toes to Bar Post total reps to comments. Rich Froning – 531 Annie Thorisdottir – 519
CONTINUE READING