Fitness Overhead Squat 3-3-3-3-3 (2sec Pause) Increasing Complete as many rounds as possible in 12 minutes of: 12 Box Step Overs 15/10 12 Ring Push Ups 12 Toes to Bar Performance Overhead Squat 5-5-5-5-5 Increasing Complete as many rounds as possible in 12 minutes of: 3 Ring Muscle Ups 6 Back Squats 80/50 9 Dumbbell […]
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Fitness For Time: Buy in: 400m 50 Double Unders 21 Thrusters 42.5/30 15 Lateral Burpees 100 Double Unders 21 Thrusters 42.5/30 15 Lateral Burpees 150 Double Unders 21 Thrusters 42.5/30 15 Lateral Burpees Performance Tall Snatch 3×3 Snatch 5×3 @80%+ Power Clean and Power Jerk 4×2 @80% Snatch Pull 5×3 @107% Post load and scores […]
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Fitness Bench Press 10-8-6-4-2 Complete 4 rounds for time of: 300m Row 15 Push Press 40/25 15 Kettlebell Swings 24/16 Rest 1 minute Performance Press 3×3 @85% 2×2@90% For Time: 15-12-9 Hang Power Clean 70/45 Toes to Bar Then 12-9-6 Shoulder to Overhead 70/45 Kettlebell Swing 32/24 Post load and scores to the whiteboard.
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Fitness Deadlift 5-5-5-5-5 Increasing Complete as many rounds as possible in 15 minutes of: 200m Run 6 Hang Power Cleans 50/35 9 Front Squats 50/35 12 Pull Ups Performance Deadlift 5-5-5-5-5 Increasing Complete 3 rounds for time of: 400m Run 12 Power Snatches 50/35 10 Strict Handstand Push Ups Post load and scores to the […]
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Rest Day
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Partner WOD For Time: 200 Double Unders 100 Walll Balls 100 Kettlebell Swings 24/16 800m Run 50 Burpees Post time to comments.
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Fitness EMOM for 10 minutes: 3 Hang Power Cleans (Increasing) For Time: 1000m Row 20 Push Press 45/30 40 Box Jumps 400m Run Performance Push Jerk 3-3-3-3-3 @85% Complete as many rounds as possible in 12 minutes of: 8 Hang Snatch 50/35 15 Ring Dips 200m Run Post load and scores to the whiteboard.
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Fitness 3 sets: 20m Dumbbell Lunge Rest 2 minutes Complete as many rounds as possible in 14 minutes of: 18 Dumbbell Snatch 20/12.5 50 Double Unders 13 Pull Ups Performance Front Squat 2×5@80-85% 3×3@85-90% 21-15-9 for time of: Power Clean 70/45 Handstand Push Ups Post load and scores to the whiteboard.
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Fitness Complete 5 rounds for time of: 17 Burpees 24 Wall Balls 400m Run Rest 1 minute Performance High Hang Clean 3×3 Clean and Jerk 5×3 @80% Hang Power Snatch 4×2 @75% Clean Pull 5×3 @105% Post load and scores to the whiteboard.
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Fitness Every 2mins for 5 sets of: 5 Push Press + 5 Strict Pull Ups Complete as many rounds as possible in 12 minutes of: 12 Hand Release Push Ups 22 Butterfly Sit Ups 32 Kettlebell Swings 24/16 Performance Push Press 3-3-3-3-3 @85% For Time: 60 Box Jumps 50 Toes to Bar 40 Pull Ups […]
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