Fitness Back Squat EMOM for 10 sets 3 reps Complete 5 rounds for time of: 14 Box Jumps 6 Power Cleans 50/35 9 Shoulder to Overhead 50/35 Performance Back Squat 2×3@80% 2@85% 1@90% Complete as many rounds as possible in 10 minutes of: 10 Dumbbell Snatch Left 30/20 15 Shoulder to Overhead 42.5/30 10 Dumbbell […]
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Fitness Complete as many rounds as possible in 18 minutes of: 300m Kettlebell Carry 20/16 25 Air Squats 15 Kettlebell Swings 20/16 300m Kettlebell Carry 20/16 15 Air Squats 20 Kettlebell Swings 20/16 Performance Complete as many rounds as possible in 18 minutes of: 300m Kettlebell Carry 32/24 20 Pistols 15 Kettlebell Swings 32/24 300m […]
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Fitness 4 sets: 10 Ring Rows + Max Push Ups (90secs rest) Complete as many rounds as possible in 12 minutes of: 40 Double Unders 10 Deadlifts 80/50 8 Pull Ups Performance Push Press EMOM for 6 sets 5 reps Across Complete 6 rounds for time of: 5 Power Snatch 60/40 3 Muscle Ups 40 […]
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Fitness Front Squat 3-3-3-3-3 @ 75-80% For Time: Row 750m 30 Burpees 60 Butterfly Sit Ups 30 Walking Dumbbell Lunges 20/15 Run 500m Performance Front Squat 2×3@80% 2@85% 1@90% For Time: 36 Wall Balls 12 Hang Power Clean and Jerk 70/50 36 Wall Balls 9 Hang Power Clean and Jerk 70/50 36 Wall Balls 6 […]
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Rest Day
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Partner WOD Complete as many rounds as possible in 20 minutes of: 150m Run 5 Deadlifts 80/50 7 Dumbbell Push Press 20/12.5 9 Box Jump Overs (Open Up) Post rounds to comments
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Fitness Strict Pull Ups 3-3-3-3-3 (2sec pause Chin above Bar) Complete 3 rounds for time of: 20 Push Ups 50 Air Squats 20 Hang Power Cleans 40/30 Performance Power Snatch Every 90secs for 6 sets 3 reps TNG Increasing Complete 3 rounds for time of: 25 Thrusters 30/20 25 Toes to Bar 5 Burpees every […]
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Fitness Back Rack Lunges 20-20-20 Rest 90secs Complete as many rounds as possible in 12 minutes of: 150m Plate Carry 20/10 16 Dumbbell Snatch 20/12.5 12 V Ups Performance Clean EMOM for 10 sets 1 rep Increasing in weight Complete as many rounds as possible in 10 minutes of: 9 Kettlebell Swings 32/24 36 Double […]
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For Time: 800m Run 50 Pull Ups 40 Shoulder to Overhead 60/40 30 Pull Ups 800m Run Post time to the whiteboard.
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Fitness Push Press Every 90secs for 5 sets 6 reps (Increasing) For Time: 80 Double Unders –then– 4 rounds of: 15 Kettlebell Swings 24/16 10 Front Squats 50/35 –then– 80 Double Unders Performance Push Jerk 2-2-2-2-2 TNG Increasing For Time: 30 Front Rack Lunges 70/50 15 Hang Power Clean 70/50 20 Front Rack Lunges 70/50 […]
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