Fitness Push Press EMOM for 8 sets 3 reps (Heavier than last time) Complete 3 rounds for time of: 15 Bar Facing Burpees 12 Hang Power Clean 50/35 9 Front Squat 50/35 Performance Push Press 2@75% 2@80% 3×1@85% Complete 3 round for time of: 20 Handstand Push Ups 10 Back Squat 80/55 2 Rope Climbs […]
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Fitness 5 sets of: 3 Pause Back Squats + 30sec Supine Chinese Plank Holds Rest as needed Complete as many rounds as possible in 13 minutes of: 150m Run 15 Box Jumps 10 Deadlifts 70/50 Performance Pause Front Squat + Front Squat 70% x (1+1) x 5 then Banded Pull Throughs 3×8 Complete as many […]
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Rest Day
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Partner WOD Complete as many rounds as possible in 20 minutes of: 20 Toes to Bar 30 Push Ups 40 Air Squats 300m Run (150m sprint each) Post scores to comments.
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Fitness 5 Sets: 5 Strict Pull Ups + 20sec Ring Hold (bottom) 21-15-9 for time of: Overhead Squats 42.5/30 Dumbbell Hang Power Clean and Press 15/10 Dumbbell Box Step Overs 15/10 Performance Overhead Squat 2@75% 2@80% 3×2@85% Push Press 2@75% 3×2@80% Complete as many reps as possible in 10 minutes of: Buy in: Row 800m […]
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Fitness 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 […]
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Fitness Complete as many rounds as possible in 20 minutes of: 350m Run 6 Shoulder to Overhead @75% 12 Burpee Box Jumps 18 Kettlebell Swings 32/24 Performance Primer: Tall Clean 3 x 3 Clean and Jerk 5 x 2 Hang Snatch 4 x 3 (Light) Clean Pull 3 x 3 Post load and scores to […]
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Fitness 5 sets of: 8 Dumbbell Bench Press 45secs Rest 8 Bent Over Barbell Row 45secs Rest Complete as many rounds as possible in 12 minutes of: 40 Double Unders 16 Dumbbell Lunges 15/10 10 Power Cleans 50/35 Performance Press 2@75% 4×2@80% Complete 5 rounds for time of: 12 Dumbbell Snatch 30/20 16 Wall Balls […]
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Fitness Front Squat 3-3-3-3-3 2sec Pause (Heavier than last time) Complete 5 rounds for time of: 10 Push Ups 8 Pull Ups 6 Thrusters 45/32.5 4 Lateral Burpees Performance Back Squat 3-3-3-3 @85% then Good Mornings 3×8 Complete 3 rounds for time of: 10 Squat Cleans 60/40 15 Push Ups 20 Chest to Bar Pull […]
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