Fitness Overhead Squat 3-3-3-3-3 (2sec Pause) Across For Time: 20 Dumbbell Thrusters 15/10 30 Pull Ups 30 Push Ups 20 Dumbbell Thrusters 15/10 600m Sandbag Run 20/10 Performance Overhead Squat Build to a 3RM For Time: 30 Box Jumps 15 Chest to Bar Pull Ups 15 Power Clean 80/47.5 24 Box Jumps 12 Chest to […]
CONTINUE READINGFitness Push Press EMOM for 8 sets 3 reps Complete 3 rounds for time of: 13 Overhead Squats 35/25 16 Sandbag Facing Burpees 150m Sandbag Run Performance Push Press 3×3@75% 2×2@80% Complete as many rounds as possible in 10 minutes of: 12 Box Jump Overs 24/20 12 Hang Power Snatch 42.5/30 12 Toes to Bar […]
CONTINUE READINGFitness 4 Sets of: 8 Dumbbell Push Press + 8 Reverse Dumbbell Lunges Complete 6 rounds for time of: 150m Sandbag Run 12 Pull Ups 10 Push Ups Performance Push Press TNG 3-3-3-3 Across Complete as many reps as possible in 5 minutes of: 9 Thrusters 45/32.5 9 Toes to Bar Rest 1 minute Complete […]
CONTINUE READINGComplete as many rounds as possible in 15 minutes of: 12 Push Press 50/30 30 Kettlebell Swings 32/24 300m Sandbag Run Post rounds to the whiteboard.
CONTINUE READINGPartner WOD Complete as many rounds as possible in 16 minutes of: 350m Sandbag Run 10 Overhead Squats 50/35 20 Kettlebell Swings 24/16 Post rounds to comments.
CONTINUE READINGPartner WOD 18 minute time cap Buy in: 20 Burpee Ring Muscle Ups/40 Burpee Pull Ups Then complete 4 rounds of: 300m Sandbag Run 5 Front Rack Lunges 60/40 5 Box Jump Overs 5 Front Rack Lunges 60/40 5 Box Jump Overs In remaining time complete as many Burpee Muscle Ups.
CONTINUE READINGFor Time: 21-15-9-3 Deadlift 110/75 Burpees 300m Sandbag Run Post time to the whiteboard.
CONTINUE READINGCompete 4 rounds for time of: 300m Sandbag Run 25 Wall Balls 20 Kettlebell Swings 24/16 Post time to the whiteboard.
CONTINUE READINGComplete as many rounds as possible in 15 minutes of: 300m Sandbag Run 12 Deadlift 100/70 15 Handstand Push Ups Post total rounds to the whiteboard.
CONTINUE READINGWe are at Wellington Point Reserve today kicking off at 7:30am. Teams of 2 Complete as many reps as possible in 10 minutes of: 5-10-15-20-25-30… Kettlebell Swings 24/16 10m Kettlebell Lunge 24/16 5 minute rest Teams of 4 (2 Male/2 Female) For Time: 2 Rounds for time of: 200m Farmers Carry 24/16 200m Plate Carry […]
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