Fitness 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 […]
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Fitness Every 2 minutes for 10 minutes of: 5 Front Squats (Across) + 40sec Plank Hold Complete 7 rounds for time of: 12 Kettlebell Swings 24/16 7 Hang Power Cleans 45/30 2 Wall Walks Performance Front Squat 2-2-2-2-2 @70% then Pendlay Row 3×5 For Time: 21 Dumbbell Snatches 30/20 50m Run 21 Handstand Push Ups […]
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Fitness For Time: 40 Thrusters 30/20 20 Burpee Box Jump Overs 15 Bar Muscle Ups 1km Run 15 Bar Muscle Ups 20 Burpee Box Jump Overs 40 Thrusters 30/20 Performance Snatch 20 minutes to find a heavy single Clean and Jerk 20 minutes to find a heavy single Post load and scores to the whiteboard.
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Fitness 5 sets of: 8 Seated Dumbbell Press 45secs Rest 8 Single Arm Dumbbell Row 45secs Rest For Time: 40 Cal Row 16 Overhead Squat 40/30 32 Deadlifts 70/50 48 Ring Push Ups Performance Press 2@75% 2@80% 3×1@85% Complete as many rounds as possible in 12 minutes of: 20 Kettlebell Swings 32/24 10 Overhead Squats […]
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Fitness Every 2 minutes for 8 minutes: 10 Back Rack Reverse Lunges Complete as many rounds as possible in 15 minutes of: 10 Shoulder to Overhead 50/35 20 Butterfly Sit Ups 30 Air Squats 40 Double Unders Performance Back Squat 1-1-1 @95% Then Banded Pull Throughs 4×8 Complete 4 rounds for time of: 50 Double […]
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Rest Day
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Partner WOD Complete as many reps as possible in 18 minutes of: 1st minute Max 10m Shuttle Sprints 2nd minute Max Hang Power Cleans 60/40 3rd minute Max Cal Row Post total reps to comments.
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Fitness 5 Sets: 3 Strict Pull Ups + 8 Ring Push Ups Complete as many rounds as possible in 14 minutes of: 16 Plated Sit Ups 10/5 12 Thrusters 42.5/30 20m Walking Lunge Performance Overhead Squat 3@75% 2@80% 2@85% 3×1@90% Complete as many rounds as possible in 10 minutes of: 9 Muscle Ups 6 Power […]
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Fitness Deadlift 5-5-5-5-5 Across Tabata Mash Up of: Push Press 45/30 Dumbbell Box Step Overs 20inch 15/10 Kettlebell Swings 24/16 Performance Back Squat 2-2-2 @90% then Pendlay Row 3×5 For Time: 500m Row 30 Kettlebell Swings 24/16 30 Shoulder to Overhead 65/42.5 30 Kettlebell Swings 24/16 30 Front Squats 65/42.5 Post load and scores to […]
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Fitness 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.
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