S1: Push Jerk 3-3-3-3 @ 75% S2: Push Jerk 2×3 @ 85%, 1×2 @ 90%, 1×1 @ 95% Complete as many rounds as possible in 12 minutes of: Clean and Jerk 70/50 (Ladder format 2,4,6,8….) 8 Box Jump 12 Wall Balls 150m Run Post load and rounds to whiteboard
CONTINUE READING“Partner WOD” Part A. Complete as many rounds as possible in 6 minutes of: 20 Burpees 15 Dumbbell Snatches 20/15 Rest 1 minute Part B. Complete as many rounds as possible in 6 minutes of: 12 Box Jumps 15 Kettlebell Swings 24/16 Rest 1 minute Part C. Complete as many rounds as possible in 6 […]
CONTINUE READING“Fight Gone Bad” Complete 3 rounds of: Wall Ball Sumo Deadlift High Pull 35/20 Box Jump Push Press 35/20 Row (Calories) 1 minute rest between rounds. Post total reps to comments.
CONTINUE READINGEvery minute on the minute for 6 minutes complete: 10 Wall Balls 5 Deadlifts (heaviest weight possible maintaining form) then 1 minute rest followed by, Complete as many rounds as possible in 12 minutes of: 1 Rope Climb 6 Handstand Push Ups 10 Box Jumps 150m Mediball Run. Post total load and rounds to comments.
CONTINUE READINGFor Time: 21-15-9 Thruster 42.5/30 Ring Dip Then 9-15-21 Wall Ball Hang Power Snatch 42.5/30 Post time 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 READINGSkill: Rope Climbs Complete as many rounds in 12 minutes of the Ladder: Start with 1 of each movement then 2,3,4,5….etc Push Jerk 60/40 Box Jump Wall Ball Post rounds to comments.
CONTINUE READINGComplete as many rounds as possible in 25 minutes of: 300m Run 10 Ground to Overhead 60/40 30 Wall Balls Post rounds 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“Morrison” 50-40-30-20-10 for time of: Wall Ball Box Jump Kettlebell Swing 24/16 Post time to comments
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