FITNESS Every 90secs for 7 sets 5 Push Jerk Complete 3×5 minute rounds of: 200m Run –then— 15 Lunges 10 Box Jumps 5 Power Cleans 45/30 Rest 1 minute PERFORMANCE Can now be viewed in the whiteboard. Post load and scores to the whiteboard.
CONTINUE READINGFitness 3 sets: 10 Dumbbell Push Press + 15 V Snaps Complete as many rounds as possible in 14 minutes of: 12 Box Jump Overs 10 Lunges 8 Hang Power Clean 50/35 Performance Push Jerk 3×3 @85% 2×2@90% For Time: 40 Wall Balls 20 Box Jump Overs 30/24 40 Deadlifts 100/70 20 Box Jump Overs […]
CONTINUE READINGFitness 3 sets of: 10 Front Squats + 30sec Handstand Hold or 16 Shoulder Taps Rest 90secs Complete as many rounds as possible in 13 minutes of: 20 Lunges 20 Push Press 37.5/25 20 Butterfly Sit Ups Performance Back Squat 2-2-2-2-2 @70% Strict Pull Ups or False Grip Ring Pull to sternum 3 x 5 […]
CONTINUE READINGFitness 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 READINGPartner 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 READINGWe are closed tomorrow for Good Friday. Fitness Front Squat 10-8-6-4-2 Complete 5 rounds for time of: 20 Lunges 8 Hand Release Push Ups 12 Toes to Bar Performance Back Squat 3-3-3-3 Increasing 30-20-10 for time of: Hang Power Snatch 42.5/30 Toes to Bar Post load and scores to the whiteboard.
CONTINUE READINGFitness 4 sets of: 8 Dumbbell Push Press + 30 sec Hollow Body Hold For Time: 1000m Row 50 Lunges 40 Burpees 30 Dumbbell Snatch 20/12.5 Performance Press 1-1-1-1-1 Increasing Complete as many rounds as possible in 12 minutes of: 30 Double Unders 9 Chest to Bars 3 Snatch 70/45 Post load and scores to […]
CONTINUE READINGFitness Back Rack Lunges 10-10-10-10 Across Complete as many rounds as possible in 12 minutes of: 5 Hang Power Clean 50/35 7 Push Press 50/35 12 Butterfly Sit Ups Performance Back Squat 5@75% 3@80% 2@85% 1@90% For Time: 40 Kettlebell Swings 24/16 30 Dumbbell Snatches 30/20 4 Rope Climbs 30 Kettlebell Swings 24/16 20 Dumbbell […]
CONTINUE READING1. Push Jerk 15 minutes to find a 1RM 2. Max Pull Ups Complete 3 rounds for time of: 20 Lunges (Back) 70/45 20 Toes to Bar 3 Rope Climbs/300m Run Post load and time to the whiteboard
CONTINUE READINGComplete 4 rounds for time of: 12 Handstand Push Ups 10 Lunges 70/50 300m Run Post time to whiteboard.
CONTINUE READING