Fitness 5 sets: 5 Press + 30 Double Unders Complete 3 rounds for time of: 400m Run 15 Sumo Deadlift High Pull 40/25 12 Thrusters 40/25 Performance Push Press 1-1-1-1-1-1-1 Across For Time: 50 Toes to Bar 50 Sumo Deadlift High Pull 50/32.5 50 Burpees Post load and scores to the whiteboard.
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Fitness Deadlift 5-5-5-5-5 Across Complete as many reps as possible in 13 minutes of: 30 Box Jumps Overs 20 Hang Power Cleans 45/30 10 Lateral Burpees Performance Deadlift 8-6-4-2 Heaviest load 21-18-15-12-9 for time of: Thrusters 42.5/30 Box Jumps Post load and scores to the whiteboard.
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For Time: 25 Power Snatches 42.5/30 35 Chest to Bar Pull Ups 45 Wall Balls 1000m Run 45 Wall Balls 35 Chest to Bar Pull Ups 25 Power Snatches 42.5/30 Post time to the whiteboard.
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Fitness 4 sets: 5 Strict Pull Ups + 10 Push Ups Complete as many rounds as possible in 12 minutes of: 20 Double Unders 15 Kettlebell Swings 24/16 20 Double Unders 10 Front Rack Lunges 50/35 Performance Push Jerk 2-2-2-2-2-2 Increasing Complete 3 rounds for time of: 75 Double Unders 50 Kettlebell Swings 24/16 25 […]
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Fitness 4 sets of: 6 Front Squats + 20-30sec Hollow Body Hold Complete 5 rounds of: 8 Push Press 45/30 12 Dumbbell Snatches 20/12.5 150m Dumbbell Run 20/12.5 Performance Front Squat 5@75% 3@80% 2@85% 1@90%+ Complete as many reps as possible in 12 minutes of: 7 Muscle Ups 20 Power Cleans 60/40 50 Wall Balls […]
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Rest Day
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Partner WOD Complete 4 rounds for time of: 500m Partner Run 28 Kettlebell Swings 32/24 24 Front Rack Lunges 70/50 Post time to comments.
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Fitness 5 sets: 8 Bent Over Row +10-20sec Ring Dip Hold (Bottom) Complete as many rounds as possible in 16 minutes of: 8 Ground to Overhead 45/30 8 Burpee Pull Ups 400m Run Performance Bench Press 5-4-3-2-1 Complete as many rounds as possible in 8 minutes of: 3 Power Snatch 60/40 3 Overhead Squats 60/40 […]
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Fitness Back Squat 8 sets of 5 reps Rest 60secs For Time: Row 500m 30 Air Squats 20 Push Ups 10 Toes to Bar Run 500m 30 Air Squats 20 Push Ups 10 Toes to Bar Row 500m 30 Air Squats 20 Push Ups 10 Toes to Bar Performance Back Squat 5@75% 3@80% 2@85% 1@90%+ […]
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Complete 3 x 5 minute rounds of: 6 Burpee Box Jump Overs 8 Hang Power Clean 60/40 50 Double Unders Rest 1 minute Post total rounds to the whiteboard
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