FITNESS Every 2 minutes for 12 minutes perform: 3 Front Squats + 2 Thrusters For Time: 600m Row 50 Shoulder to Overhead 35/25 75 Walking Lunges 100 Double Unders PERFORMANCE Can now be viewed in the whiteboard. Post load and scores to the whiteboard.
CONTINUE READINGFITNESS Thruster 6 sets of: Every 90sec complete 3 reps Open 13.2 Scaled Complete as many rounds as possible in 10 minutes of: 5 Shoulder to Overhead 45/30 10 Deadlift 45/30 15 Box Jumps Optional: 52.5/35 PERFORMANCE Can now be viewed in the whiteboard. Post load and scores to the whiteboard.
CONTINUE READINGFITNESS 3RM Thruster (16min Cap) Open WOD 14.4 Complete as many rounds and repetitions as possible in 14 minutes of: 60 Cal Row 50 Toes to Bar 40 Wall Balls 30 Cleans 60/42.5 20 Ring Muscle Ups PERFORMANCE Can now be viewed in the whiteboard. Post load and scores to the whiteboard.
CONTINUE READINGFITNESS 16minutes to find a 1RM Front Squat “Fran” 21-15-9 for time of: Thruster 42.5/30 Pull Ups 15 minute time cap. PERFORMANCE Can now be viewed in the whiteboard. Post load and scores to the whiteboard.
CONTINUE READINGFITNESS Overhead Squat 5-5-5-5-5 Across Complete as many rounds as possible in 14 minutes of: 4 Toes to Bar 4 Thruster 40/27.5 4 Kettlebell Swings 24/16 8 Toes to Bar 8 Thrusters 40/27.5 8 Kettlebell Swings 24/16 12 Toes to Bar 12 Thrusters 40/27.5 12 Kettlebell Swings 24/16….and so on PERFORMANCE Can now be viewed […]
CONTINUE READINGFITNESS EMOM for 12 minutes: Min 1: 5 Front Squats (across) Min 2: 8 Dumbbell Push Press For Time: 15 Thrusters 30/20 30 Pull Ups 200m Farmers Carry 20/12.5 + 20 DB Box Step Overs 20/12.5 30 Thrusters 30/20 15 Pull Ups PERFORMANCE Can now be viewed in the whiteboard. Post load and scores to […]
CONTINUE READINGFITNESS For Time: 50 Box Jumps 25 Thrusters 50/35 50 Toes to Bar 800m Run 50 Box Jumps 25 Thrusters 50/35 50 Kettlebell Swings 32/24 PERFORMANCE Press in Snatch 5-4-3 Snatch 3@75% 2@80% (2@85% 1@90%)x3 Snatch Pull 2×5@115% Post load and scores to the whiteboard.
CONTINUE READINGTESTING WEEK Fitness and Performance 3RM Thruster (16min Cap) Open WOD 14.4 Complete as many rounds and repetitions as possible in 14 minutes of: 60 Cal Row 50 Toes to Bar 40 Wall Balls 30 Cleans 61/43 20 Ring Muscle Ups Post load and scores to the whiteboard.
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 Complete as many rounds as possible in 20 minutes of: 6 Power Cleans 60/40 9 Thrusters 60/40 18 Kettlebell Swings 32/24 600m Run Performance BTN Jerk 3×3 Clean and Jerk 5@75% 5@80% 5@85% 3 Position Snatch (Floor, Knee, Hip) 10mins to build to a max Clean Pull + Hang Clean Pull 5x(1+1)@100% Post load […]
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