Fitness “Karen” For Time: 150 Wall Balls –then– “Power Elizabeth” 21-15-9 for time of: Power Clean 60/42.5 Ring Dips Performance Primer – Behind the Neck Jerk 3×3 Clean and Jerk 1×3 @75% 2×3 @80% 2×2 @85% 3 – Position Snatch 1-1-1-1-1 Increasing Clean Pull + Hang Clean Pull 100% (1+1) x 5 Post load and […]
CONTINUE READINGFitness 5 sets of: 5 Supinated Grip Pull Ups + 30secs Supine Chinese Plank Hold Complete 3 rounds for time of: 20 Thrusters 30/20 12 Burpee Plate Jumps 300m Plate Carry 15/10 Performance Push Jerk 3-3-3-3-3 @75% For Time: 50 Cal Row 50 Deadlifts 90/60 50 Ring Dips 50 Wall Balls Post load and scores […]
CONTINUE READINGFitness 4 sets of: 6 Dumbbell Seated Press + 8 Single Arm Dumbbell Row For Time: Buy in: Row 40 Cal + 30 Lateral Burpees –Then– 3 rounds of: 12 Hang Power Cleans 50/35 20 Wall Balls Performance Push Press 3-3-3-3-3 @75% Complete 3 rounds of: 350m Farmers Carry 25/15 6 Box Jump Overs 30/24 […]
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 Complete 3 x 6 minute rounds of: 300m Run 75 Double Unders 20 Wall Balls 12 Pull Ups 1 minute Rest Performance Primer: Tall Snatch 3 x 3 Snatch 5 x 2 Hang Power Clean 4 x 3 Snatch Pull 3 x 3 Post load and scores to the whiteboard.
CONTINUE READINGFitness Thruster 3-3-3-3-3-3 (90secs rest) Increasing For Time: Row 1000m 25 Wall Balls 15 Sumo Deadlift High Pull 42.5/30 25 Wall Balls 15 Sumo Deadlift High Pull 42.5/30 25 Wall Balls 15 Sumo Deadlift High Pull 42.5/30 Performance Pause Front Squat + Front Squat 70% x (1+1) x 5 then Strict Pull Ups 3×5 For […]
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 Every 90secs for 5 sets of: 8 Seated Dumbbell Press For Time: 40 Wall Balls 20 Dumbbell Snatches 20/15 40 Air Squats 20 Dumbbell Snatches 20/15 40 Wall Balls Performance Press 3-3-3-3-3 @75% Complete 3 rounds of: 16 Dumbbell Snatches 30/20 22 Box Jumps 3 Rope Climbs Post load and scores to the whiteboard.
CONTINUE READINGFitness Push Press 2-2-2-2-2 Increasing Complete as many reps of the ascending ladder in 12 minutes: 3 Pull Ups 3 Dumbbell Burpee Box Step Overs 15/10 6 Pull Ups 6 Dumbbell Burpee Box Step Overs 15/10 9 Pull Ups 9 Dumbbell Burpee Box Step Overs 15/10 12 Pull Ups 12 Dumbbell Burpee Box Step Overs […]
CONTINUE READING