Partner WOD For Time: 800m Partner Run 160 Double Unders 50 Partner Wall Balls 25 1 for 1 Burpees 50 1 for 1 Dumbbell Snatch 30/20 25 1 for 1 Burpees 50 Partner Wall Balls 160 Double Unders 800m Partner Run Post time to comments.
CONTINUE READING
Fitness 5 Sets: 5 Strict Pull Ups + 20sec Ring Hold (Top) Complete 3 rounds for time of: 400m Row 20 Push Ups 15 Box Jumps 10 Front Squats 50/35 1 minute rest Performance Overhead Squat 2@75% 4×2@80% Press 3@75% 2×2@80% Complete 3 rounds for time of: 35 Pull Ups 20m Dumbbell Walking Lunge 20/15 […]
CONTINUE READING
Fitness Deadlift 3-3-3-3-3 Across Complete as many rounds as possible in 14 minutes of: 150m Dumbbell Farmers Carry 20/15 40 Double Unders 30 Butterfly Sit Ups 20 Push Press 35/25 Performance Back Squat 2-2-2-2-2 @ 85% then Strict Pull Ups 3×5 Complete as many reps of the 12 minute ladder: 150m Kettlebell Carry 32/24 6 […]
CONTINUE READING
Fitness For Time: 300m Run 15 Wall Balls 3 Power Cleans 70/50 300m Run 25 Wall Balls 6 Power Cleans 70/50 300m Run 35 Wall balls 9 Power Cleans 70/50 300m Run 45 Wall Balls 12 Power Cleans 70/50 Performance Primer: Muscle Snatch + Drop Snatch 3×3 Snatch 5 x 2 Snatch Pull 4 x […]
CONTINUE READING
Fitness Push Press EMOM for 8 sets 3 reps Complete 3 rounds for time of: 13 Overhead Squats 35/25 16 Sandbag Facing Burpees 150m Sandbag Run Performance Push Press 3×3@75% 2×2@80% Complete as many rounds as possible in 10 minutes of: 12 Box Jump Overs 24/20 12 Hang Power Snatch 42.5/30 12 Toes to Bar […]
CONTINUE READING
Fitness Back Squat 3-3-3-3-3 Increasing Then 1 minute rest Max reps at 70% of heaviest 3 For Time: 100 Double Unders 22 Toes to Bar 32 Kettlebell Swings 24/16 22 Pull Ups 32 Kettlebell Swings 24/16 22 Toes to Bar 100 Double Unders Performance Pause Front Squat + Front Squat 70% x (1+1) x 5 […]
CONTINUE READING
Rest Day
CONTINUE READING
Partner WOD For Time: 150m Buddy Carry 50 Pull Ups 20 Partner Front Rack Lunge 70/50 150m Buddy Carry 80 Push Ups 20 Partner Front Rack Lunge 70/50 150m Buddy Carry 50 Pull Ups 20 Partner Front Rack Lunge 70/50 Post time to comments.
CONTINUE READING
Fitness Push Press 13 minutes to build to a heavy 3 reps Then 3×8 Single Arm Dumbbell Row Complete 5 rounds for time of: 300m Run 9 Thrusters 40/30 6 Lateral Burpees Performance Overhead Squat 2-2-2-2-2 @75% Then Close Grip Bench Press 3-3-3 @75% 21-15-9 for time of: Lateral Box Jumps Deadlifts 90/60 Ring Dips […]
CONTINUE READING
Fitness Pause Front Squats 3-3-3-3-3 2sec Pause Complete as many rounds as possible in 12 minutes of: 15 Toes to Bar 12 Shoulder to Overhead 45/30 9 Hang Power Clean 45/30 Performance Pause Front Squat + Front Squat 70% x (1+1) x 5 then Strict Pull Ups 3×5 (weighted if possible) Complete 3 rounds for […]
CONTINUE READING
Recent Comments