For Time: 25 Power Snatches 42.5/30 35 Chest to Bar Pull Ups 45 Wall Balls 1000m Run 45 Wall Balls 35 Chest to Bar Pull Ups 25 Power Snatches 42.5/30 Post time to the whiteboard.
CONTINUE READINGFitness 4 sets of: 6 Front Squats + 20-30sec Hollow Body Hold Complete 5 rounds of: 8 Push Press 45/30 12 Dumbbell Snatches 20/12.5 150m Dumbbell Run 20/12.5 Performance Front Squat 5@75% 3@80% 2@85% 1@90%+ Complete as many reps as possible in 12 minutes of: 7 Muscle Ups 20 Power Cleans 60/40 50 Wall Balls […]
CONTINUE READINGFitness Push Press 10-8-6-4-2 For Time: 300m Run 21 Thrusters 42.5/30 21 Wall Balls 300m Run 15 Thrusters 42.5/30 15 Wall Balls 300m Run 9 Thrusters 42.5/30 9 Wall Balls 300m Run Performance Push Press 10RM For Time: 500m Run Then 9-6-3 of: Muscle Ups Thrusters 70/45 then 500m Run Post load and scores to […]
CONTINUE READING“Nutts” For Time: 10 Handstand Push Ups 15 Deadlifts 115/80 25 Box Jumps 30/24 50 Pull Ups 100 Wall Balls 10ft 200 Double Unders 400m Plate Run 20/15 Post time to the whiteboard
CONTINUE READINGFitness Front Squat 4 x 8 Rest 90secs between sets For Time: 400m Run 21 Wall Balls 15 Pull Ups 9 Kettlebell SDHP 24/16 400m Run 21 Kettlebell SDHP 24/16 15 Wall Balls 9 Pull Ups 400m Run 21 Pull Ups 15 Kettlebell SDHP 24/16 9 Wall Balls Performance Front Squat 5@75% 3@80% 2@85% 1@90% […]
CONTINUE READINGFitness 4 Sets of: 5 Strict Press 60sec Rest Hollow Body Hold 30sec 60sec Rest For Time: Buy in: 40/30 Cal Air Dyne Then Complete 3 rounds for time of: 20 Thrusters 30/20 20 Burpees Performance Bench Press 3-3-3-3-3 Increasing Complete as many rounds of the ladder in 10 minutes of: 3 Power Snatch 60/40 […]
CONTINUE READINGFitness 4 sets: 20m Walking Front Rack Lunges 2 minutes Rest (Increasing) Complete 3 x 5 minutes rounds of: 12 Wall Balls 9 Shoulder to Overhead 45/30 6 Toes to Bar 1 minute rest between rounds Performance Front Squat 5@80% 3@85% 1@90% 2×1@93%+ Complete as 4 rounds for time of: 9 Shoulder to Overhead 75/45 […]
CONTINUE READINGFitness 4 sets of: 8 Seated Dumbbell Press + 10-30 Double Unders Rest 60secs Complete as many rounds as possible in 14 minutes of: 10 Kettlebell Swings 24/16 10 Overhead Plate Walking Lunges 20/15 10 Hand Release Push Ups Performance Seated Press 1-1-1-1-1-1 Rope Climb Technique Complete 4 rounds for time of: 20 Wall Balls […]
CONTINUE READINGPartner WOD Complete as many rounds as possible in 20 minutes of: 300m Run 10 Wall Balls 10 Kettlebell Swings 24/16 20 Double Unders Post rounds to comments.
CONTINUE READINGFitness Back Squats 5 x 7 Rest 60secs Complete as many rounds as possible in 16 minutes of: 9 Box Jump Overs 9 Push Press 45/30 9 Wall Balls Performance Overhead Squat 3-3-3-3-3 with 3 sec Pause Increasing For Time: 50 Wall Balls Then 3 rounds of: 9 Bar Facing Burpees 7 Clean and Jerk […]
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