Fitness 4 sets of: 10 Dumbbell Push Press + 20-30sec Hollow Body Hold Complete as many rounds as possible in 13 minutes of: 10 Deadlifts 80/55 10 Box Jumps 20 Air Squats Performance Push Press 2-2-2-2-2 Increasing Complete 5 rounds for time of: 30 Air Squats 20 Push Ups 10 Sumo Deadlift High Pull 50/35 […]
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Fitness EMOM for 8 minutes: 6 Front Rack Lunges + 4 Burpees For Time: Row 750m 15 Hang Clean and Jerk 50/35 25 Pull Ups 10 Hang Clean and Jerk 50/35 20 Pull Ups 5 Hang Clean and Jerk 50/35 15 Pull Ups Performance Front Squat 4×5 @80-85% Complete as many rounds as possible in […]
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Fitness Complete as many rounds as possible in 20 minutes of: 20 Dumbbell Snatches 30/20 40 Wall Balls 70 Double Unders 400m Run Performance Behind the Neck Jerk 3×3 Clean and Jerk 6×3 @75% Hang Power Snatch 4×3 @70% Clean Pull 5×3 @100% Post load and scores to the whiteboard.
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Fitness Every 90secs for 5 sets of: 5 Bench Press + 5 Strict Pull Ups For Time: 200m Run –Then– 3 rounds of: 16 Push Press 45/32.5 14 Dumbbell Box Step Overs 15/10 12 Toes to Bar –Then– 200m Run Performance Press 5-5-5-5 @80% Complete 3 rounds for time of: 9 Front Squats 70/50 12 […]
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Fitness 5 sets of: 5 Back Squat (Increasing) + 6 Bent Over Row Complete 2 rounds for time of: 36 Kettlebell Swings 24/16 24 Lateral Burpees 18 Overhead Squats 40/30 Performance Back Squat 4×5 @80-85% For Time: 20 Clean and Jerk 60/40 15 Burpee Box Jumps 15 Clean and Jerk 60/40 15 Burpee Box jumps […]
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Rest Day
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Partner WOD For Time: 400m Run 30 Shoulder to Overhead 62.5/42.5 40 Partner Wall Balls 400m Run 20 Shoulder to Overhead 62.5/42.5 30 Partner Wall Balls 400m Run 30 Shoulder to Overhead 62.5/42.5 40 Partner Wall Balls 400m Run Post scores to comments.
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Fitness Power Clean 3-3-3-3-3 Increasing Complete as many rounds as possible in 12 minutes of: 15 Pull Ups 15 Front Rack Lunges 45/30 15 Kettlebell Swings 24/16 Performance Power Clean EMOM for 10 minutes 2 reps increasing in weight For Time: 30 Power Snatches 42.5/30 30 Lateral Burpees 20 Power Snatches 42.5/30 Post load and […]
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Fitness Overhead Squat 3-3-3-3-3 (2sec Pause in the bottom) For Time: 100 Double Unders –Then— 15-12-9-6 of: Thrusters 45/32.5 Lateral Burpees –Then— 100 Double Unders Performance Overhead Squat 3-3-3-3-3 (2sec Pause in the bottom) Complete as many reps as possible in 12 minutes of: 6 Thrusters 60/40 9 Toes to Bar 40 Double Unders 9 […]
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Fitness Complete 7 rounds for time: 7 Handstand Push Ups 8 Deadlift 100/70 200m Run Performance Tall Snatch 3×3 Snatch 6×3 @75% Power Clean and Power Jerk 4×3 @70% Snatch Pull 5×3 @ 100% Post load and scores to the whiteboard.
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