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 READINGPartner WOD For Time: 350m Run 50 Wall Balls 30 Toes to Bar 20 Shoulder to Overhead 60/40 10 Bar Facing Burpees (together) 350m Plated Run 20/10 10 Bar Facing Burpees (together) 20 Shoulder to Overhead 60/40 30 Toes to Bar 50 Wall Balls 350m Run Post time to comments.
CONTINUE READINGFitness 5 sets of: Max Pull Ups + 20-30 Double Unders Practice 90secs Rest Complete as many rounds as possible in 14 minutes of: 150m Farmers Carry 15/10 15 Wall Balls 10 Toes to Bar Performance Push Jerk 15 mins to build to a heavy double Complete as many rounds as possible in 12 minutes […]
CONTINUE READINGFitness Every 2 minutes for 8 minutes: 10 Back Rack Reverse Lunges Complete as many rounds as possible in 15 minutes of: 10 Shoulder to Overhead 50/35 20 Butterfly Sit Ups 30 Air Squats 40 Double Unders Performance Back Squat 1-1-1 @95% Then Banded Pull Throughs 4×8 Complete 4 rounds for time of: 50 Double […]
CONTINUE READINGPartner WOD Complete as many rounds as possible in 20 minutes of: 20 Toes to Bar 30 Push Ups 40 Air Squats 300m Run (150m sprint each) Post scores to comments.
CONTINUE READINGFitness Push Press EMOM for 8 sets 3 reps Complete 3 rounds for time of: 13 Overhead Squats 35/25 16 Sandbag Facing Burpees 150m Sandbag Run Performance Push Press 3×3@75% 2×2@80% Complete as many rounds as possible in 10 minutes of: 12 Box Jump Overs 24/20 12 Hang Power Snatch 42.5/30 12 Toes to Bar […]
CONTINUE READINGFitness Back Squat 3-3-3-3-3 Increasing Then 1 minute rest Max reps at 70% of heaviest 3 For Time: 100 Double Unders 22 Toes to Bar 32 Kettlebell Swings 24/16 22 Pull Ups 32 Kettlebell Swings 24/16 22 Toes to Bar 100 Double Unders Performance Pause Front Squat + Front Squat 70% x (1+1) x 5 […]
CONTINUE READINGFitness Pause Front Squats 3-3-3-3-3 2sec Pause Complete as many rounds as possible in 12 minutes of: 15 Toes to Bar 12 Shoulder to Overhead 45/30 9 Hang Power Clean 45/30 Performance Pause Front Squat + Front Squat 70% x (1+1) x 5 then Strict Pull Ups 3×5 (weighted if possible) Complete 3 rounds 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 Front Rack Lunges 16-16-16-16 For Time: 21 Deadlifts 70/45 21 Toes to Bar 50 Double Unders 15 Deadlifts 70/45 15 Toes to Bar 75 Double Unders 9 Deadlifts 70/45 9 Toes to Bar 100 Double Unders Performance Back Squat 5@75% 3@80% 2@85% 1@90% For Time: 12 Bar Muscle Ups 24 Kettlebell Swings 32/24 36 […]
CONTINUE READING