For Charlie's send off WOD I'm sure he'd love to see people rocking their silly socks or fancy pants. “Charlie” For 22 minutes: @ 0:00 80 Double Unders 800m Run Then AMRAP 5 Hang Squat Cleans (45/30kg) (^62.5/45kg) 7 Lateral Burpees 9 V-Ups (^Toes-to-Bar) @ 11:00 80 Double Unders 800m...
For Charlie's send off WOD I'm sure he'd love to see people rocking their silly socks or fancy pants. A) 1. Thruster 5RM 2. 3 x 8 @ 75%+ of 5RM B) E2.5M x 6 rounds 250/200m Row 5 Push Jerks [vc_row css_animation="" row_type="row" use_row_as_full_screen_section="no" type="full_width" angled_section="no"...
A) Weightlifting or B) 1. @ 0:00 EMOM x 10 5 Power Cleans - rest 2 minutes 2. @ 12:00 E2M x 5 10 Wall Balls (9/6kg) 20 Russian Twists (9/6kg) 30 Second Plank - rest 2 minutes 3. @ 24:00 AMRAP in 11 minutes: 50/40 Calories 50 RKB Swings (24/16kg) 50 Alt Toe Taps...
A) EMOM x 8: 5-8 Strict HSPUs - Sub Pike Presses or DB Z-Presses B) AMRAP in 20 minutes: 800m run 50 Deadlifts (45/30kg) 600m run 40 Bent-over rows 400m run 30 Front-rack lunges 200m 20 Push Presses Another throwback to the old gym. [vc_row css_animation="" row_type="row" use_row_as_full_screen_section="no" type="full_width" angled_section="no" text_align="left"...
A) For time: 30 Ring Muscle-Ups Or B) For time: 30 Pull-Ups 30 Pushups 30 Situps 30 Calories - 10 minute time cap Then C) Back Squat 8 x 5 @ 80% of 5RM ...
A) 3-3-2-2-1-1-1 Clean and Jerk - 15 minutes B) Alt E2M x 5 rounds: 1) 3 Clean and Jerks + 15/12 Calories 2) 5 – 10 Toes-to-Bar + 10 Box Jumps (24/20”) ...
“Hall” 5 rft: 3 Squat Cleans (102.5/75kg) 200m Sprint 20 KB Snatches (24/16kg. 10 LH, 10 RH) - rest 2 minutes ...
A) 1. Power Snatch 5RM 2. 3 x 8 @ 75%+ of 5RM B) Alt EMOM x 12 minutes: 1. 5 Burpees AMRAP Double Unders 2. 5 Burpees AMRAP Toes-to-Bar ...
A) Weightlifting or B) 1. @ 0:00 EMOM x 10 5 - 8 Pull-Ups (^C2B) Or 3 – 5 Muscle-Ups - rest 2 minutes 2. @ 12:00 E2M x 5 10 Box Jumpovers (24/20”) 10 KB Swings 10 KB Drags - rest 2 minutes 3. @ 24:00 AMRAP in 11 minutes: 50/40 Calories 50 Pushups 50 Situps [vc_row...
A) 5 rft: 15 Wall Balls (9/6kg) (^20 reps) 10 Deadlifts (85/60kg) (^102.5/70kg) - 15 minute time cap B) E2.5M x 6 rounds 5 Bench Presses @ 85 - 90% of 5RM 30 – 60 Double Unders [vc_gallery type="image_grid" images="30317"...
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