“From July 8th 2016” FITNESS Push Press Build to a heavy 3 reps Then 3×8 Single Arm Dumbbell Row Complete 5 rounds for time of: 300m Run 9 Thrusters 40/30 6 Lateral Burpees PERFORMANCE Overhead Squat 2-2-2-2-2 @75% Then Close Grip Bench Press 3-3-3 @75% 21-15-9 for time of: Lateral Box Jumps Deadlifts 90/60 Ring […]
CONTINUE READINGFitness Every 2 minutes for 14 minutes perform 5 Thrusters Increasing in Weight Complete 10 rounds for time of: 6 Pull Ups 9 Box Jumps 12 Walking Lunges Performance Front Squat 1RM Strict Press 5RM 5 rounds for time of: 200m Run 12 Thrusters 45/30 12 Ring Dips Rx+ 6 Muscle Ups Post load and […]
CONTINUE READINGFitness 5 Sets: 8 Dumbbell Bench Press + 20-30sec Bar Hang Complete 3 x 4 minute AMRAPs of: 500m Row Max Wall Balls in remaining time Rest 1 minute Performance Floor Press 5-5-5-5-5-5 Increasing 3 rounds for time of: 21 Ring Dips 10 Hang Power Clean 80/52.5 2 Rope Climbs 20ft Rx+ 90/60 Post load […]
CONTINUE READINGFitness 5 Sets 5 Strict Pull Ups + 20sec Ring Dip Hold Complete as many rounds as possible 14 minutes of: 5 Deficit Push Ups (Dumbbells) 7 Overhead Squats 35/25 9 Dumbbell Box Step Overs 15/10 Performance 5 Sets: 5 Bench Press + 5 Weighted Strict Pull Ups For Time: 50 Hang Power Cleans 60/40 […]
CONTINUE READINGFitness Thruster 5-5-5-5-5-5 Rest 1 minute Complete as many rounds as possible in 12 minutes of: 40 Double Unders 20 Toes to Bar 20 Push Press 40/30 Performance Push Press TNG 5-5-5-5 For Time: 3 Rope Climbs 20ft 21 Ring Dips 21 Pistol Squats 21 Power Snatches 42.5/30 2 Rope Climbs 20ft 15 Ring Dips […]
CONTINUE READINGFitness Back Squat EMOM for 8 minutes complete 5 reps Complete 3 rounds for time of: 400m Run 20 Burpees Performance Back Squat 5@75% 3@80% 2@85% 1@90% Complete as many rounds as possible in 12 minutes of: Buy in: 40 Kettlebell Swings 32/24 200m Farmers Carry 25/15 15 Sumo Deadlift High Pull 42.5/30 12 Ring […]
CONTINUE READINGFitness Push Press 2-2-2-2-2 Increasing 3 x 4 minute rounds of: 15 Wall Balls 10 Sumo Deadlift High Pulls 30/20 10 Push Ups Rest 1 minute Performance Push Press 2-2-2-2-2 Increasing 3 x 4 minute rounds of: Buy in: 30 Wall Balls –Then AMRAP in remaining time of:– 10 Sumo Deadlift High Pulls 42.5/30 10 […]
CONTINUE READINGFitness Push Press 3-3-3-3-3-3 Increasing “Power Elizabeth” 21-15-9 for time: Power Cleans 50/30 Ring Push Ups Performance Push Press 2×3 @85% 1×2@90% 1×2@95% “Power Elizabeth” 21-15-9 for time: Power Cleans 60/40 Strict Ring Dips Post load and scores to the whiteboard.
CONTINUE READINGFitness EMOM for 10 minutes: 3 Hang Power Cleans (Increasing) For Time: 1000m Row 20 Push Press 45/30 40 Box Jumps 400m Run Performance Push Jerk 3-3-3-3-3 @85% Complete as many rounds as possible in 12 minutes of: 8 Hang Snatch 50/35 15 Ring Dips 200m Run Post load and scores to the whiteboard.
CONTINUE READINGPartner WOD For Time: 1000m Partner Row then 21 Hang Power Clean 60/40 21 Ring Dips 21 Lateral Burpees 400m Partner Run 15 Hang Power Clean 70/45 15 Ring Dips 15 Lateral Burpees 400m Partner Run 9 Hang Power Clean 80/50 9 Ring Dips 9 Lateral Burpees 400m Partner Run Post scores to comments.
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