FITNESS For Time: 200m Plate Carry 20/15 10 Handstand Push Ups 15 Deadlifts 120/80 50 Wall Balls 200 Double Unders 10 Handstand Push Ups 15 Deadlifts 120/80 50 Wall Balls 400m Plate Carry 20/15 PERFORMANCE High Hang Clean 3×3 Power Clean + Clean 6×1@80% High Hang Snatch 6×2@70% Halting Clean Pull 4×3@110% Post load and […]
CONTINUE READINGFITNESS Front Squat 3-3-3-3-3-3 Increasing Complete as many rounds as possible in 15 minutes of: 20 Kettlebell Swings 24/16 20 Hand Release Push Ups 20 Box Jumps PERFORMANCE Back Squat 5RM –Then— Max reps @80% Complete as many rounds as possible in 10 minutes of: 15 Handstand Push Ups 15 Deadlifts 110/80 20 Walking Lunges […]
CONTINUE READINGFitness Back Squat EMOM for 10 minutes 3 reps Complete as many rounds as possible in 14 minutes of: 24 Wall Balls 12 Shoulder to Overhead 45/30 12 Pull Ups Performance Back Squat 5@75% 3@80% 2@85% 1@90% For Time: (12min Cap) 20 Deadlifts 100/70 30 Handstand Push Ups 30 Wall Balls 20 Deadlifts 100/70 40 […]
CONTINUE READINGFitness EMOM for 10 minutes: 1st minute: 5 Push Press 2nd minute: 40 Double Unders Complete as many rounds as possible in 12 minutes of: 9 Push Ups 12 Air Squats 15 Kettlebell Swings 24/16 Performance Press 3-3-3-3 @75% Complete as many rounds as possible in 13 minutes of: 10 Handstand Push Ups 15 Box […]
CONTINUE READINGFitness Thrusters 8 sets of: Every minute on the minute for 5 reps Complete as many rounds as possible in 12 minutes of: 12 Sit Ups 9 Ring Push Ups 6 Power Cleans 50/35 Performance Thruster 3-2-2-1-1-1 Increasing Complete as many reps in 10 minutes of: 3-6-9-12.. etc Handstand Push ups Squat Cleans 80/55 Ring […]
CONTINUE READING“Nutts” For Time: 10 Handstand Push Ups 15 Deadlifts 115/80 25 Box Jumps 30/24 50 Pull Ups 100 Wall Balls 10ft 200 Double Unders 400m Plate Run 20/15 Post time to the whiteboard
CONTINUE READING“Holleyman” 30 rounds for time of: 5 Wall Balls 3 Handstand Push Ups 1 Power Clean 102.5/70 Post load and time to the whiteboard.
CONTINUE READINGPress 5-5-5 Push Press 3-3-3 Complete 3 rounds for time of: 15 Deadlifts 120/80 10 Pistols 16/12 7 Deficit Handstand Push Ups 4” Post loads and time to the whiteboard.
CONTINUE READINGPartner WOD – (01/04/2013) Complete as many rounds as possible in 18 minutes of: 12 Box Jumps 9 Deadlifts 100/70 6 Handstand Push Ups 300m Sandbag Run In teams of 2, person 1 will complete 12 Box Jumps before person 2 then completes 12 Box Jumps, person 1 will then complete 9 Deadlifts before person […]
CONTINUE READING“Holleyman” 30 rounds for time of: 5 Wall Balls 3 Handstand Push Ups 1 Power Clean 102.5/70 Post time to whiteboard.
CONTINUE READING