For Time: 25 Walking Lunge Steps 20 Pull Ups 50 Box Jumps 20 Double Unders 25 Ring Dips 20 Knees to Elbows 30 Kettlebell Swings 32/24 30 Sit Ups 20 Hang Squat Cleans 15/10 25 Back Extensions 30 Wall Ball 3 Rope Climb Post time to the whiteboard
CONTINUE READINGFor Time: 50 Box Jumps 50 Jumping Pull-Ups 50 Kettlebell Swings 24/16 50 Walking Lunge 50 Knees to Elbows 50 Push Press 20/15 50 Back Extensions 50 Wall Ball 50 Burpees 50 Double Unders Post time to the whiteboard
CONTINUE READINGFront Squat 5-5-5-5-5 Increase For Time: Buy in: 40 Knees to Elbow 150m Farmers Carry 21 Dumbbell Thrusters 150m Farmers Carry 15 Dumbbell Thrusters 150m Farmers Carry 9 Dumbbell Thrusters 150m Farmers Carry Weight 25/15 Post load and time to the whiteboard.
CONTINUE READINGBack Squat 3-3-3-3-3 Increase Complete 4 rounds for time of: 300m Run 12 Chest to Bar Pull Ups 12 Knees to Elbow Post load and time to the whiteboard
CONTINUE READINGS1: Front Squat 3-3-3 @ 80% S2: Front Squat 2×3 @ 85%, 2×2 @ 90% Complete 3 rounds for time of: 20 Box Jumps 15 Knees to Elbow 10 Hang Power Snatch 60/40 Post load and time to whiteboard
CONTINUE READINGComplete 2 rounds for time of: 30 Kettlebell Swings 24/16 10 Thrusters 70/50 20 Knees to Elbow 10 Power Cleans 70/50 30 Pull Ups 10 Overhead Squats 70/50 Post time to whiteboard.
CONTINUE READING“Partner Wod” Complete as many rounds as possible in 16 minutes of: 300m Sandbag Run 8 Knees to Elbow 10 Shoulder to Overhead 50/35 12 Kettlebell Swings 24/16 Post rounds to comments.
CONTINUE READING“Partner WOD” Complete 3 rounds for time of: 50 Wall Balls 10ft 40 Kettlebell Swings 24/16 30 Push Ups 20 Knees to Elbow 300m Partner Run Post time to comments.
CONTINUE READINGNo classes tomorrow due to the Allstar Affilate Series over the weekend. Come down and support it should be a great event, its held at Brisbane Grammar School Spring Hill. S1: Bench Press 5-5-5 @ 75% S2: Bench Press 2×3 @ 85%, 2×2 @ 90% Complete as many rounds as possible in 12 minutes of: […]
CONTINUE READING“Teams of 4” For time: Part A: Row 2000m 100 Box Jumps 30/24 Part B: 80 Knees to Elbow 60 Pistol Squats Part C: 40 Burpee Muscle Ups Post time to comments.
CONTINUE READING