Partner WOD For Time: 150 Calories* (buy in) Then 10 rounds of “DT”** @ 70/47.5kg (alternating movements) 1600m Run (cash out. 8 x 200m) * M/F 135 F/F 120 ** 1 round of “DT” = 12 Deadlifts 9 Hang Power Cleans 6 Push Jerks [vc_row css_animation="" row_type="row" use_row_as_full_screen_section="no" type="full_width"...
A) 5rft: 60 Double Unders 15 Thrusters (45/30kg) 15 CTB Pull-Ups 100m Farmer Carry (2 x 24/16kg) B) E2M x 5 5 Bench Presses (~ 70 - 75%) All the best to Jack who takes on the Teens 14-15 yrs division at the Torian Pro over the weekend. [vc_row...
Weightlifting or Conditioning A) With a 14 minute cap: 1000/850m Row (buy in) Then AMRAP 8 DB Power Cleans (2 x 20/15kg) 16 Box Jumpovers (24/20”) B) REMOM x 16 15/12 Calories 12 Lateral Burpees 15/12 Calories 12 DB Reverse Lunges [vc_gallery type="image_grid" images="30845" img_size="full" column_number="2"...
A) AMRAP in 10 minutes: 7 – 5 – 3 Deadlifts @ 102.5kg HSPU B) REMOM x 15 Minute: Work 1: 20 V-Ups 2: 16 Alt DB Hang Clean and Jerk 3: 8 Bar Muscle-Ups ...
A) E2M x 8 Sets 1 – 2 5 Strict Presses @0:00 3 Strict Presses @0:40 Sets 3 – 4 3 Strict Presses @0:00 1 Strict Press @0:40 Sets 5 – 8 7 Push Presses @0:00 3 Push Presses @0:40 B) Back Squat E3M x 5 1 @ 85% 1 @ 95% *Extra 3 x...
A) AMRAP in 20 minutes: 40 KB Swings (24/16kg) 30 Pushups 20 Front Rack Lunges (45/30kg) 10 Ring Muscle-Ups B) 3 rounds for quality: 16 Gorilla Rows 32 Banded Pull-Aparts ...
A) 1. For time: 800m Run Then 50-40-30-20-10 Double Unders 5-4-3-2-1 Wall Walks 400m Run 2. AMRAP Power Cleans (85/57.5kg) until 15:00 B) 1. For time: 1000/850m Row Then 50-40-30-20-10 Double Unders 10-8-6-4-2 Strict C2B Pulll-Ups 500/425m Row 2. AMRAP STOH until 15:00 (85/57.5kg) [vc_gallery type="image_grid" images="30826" img_size="full" column_number="2" grayscale="no"...
Weightlifting or Conditioning A) Rotating EMOM x 18 Minute – Work 1 - 15/12 Calories 2 - 10 Dual DB Hang Snatches 3 - 10 Dual DB Lunges Rest 3 minutes B) AMRAP in 14 minutes: 12 DB Box Stepups 12 No Pushup Renegade Rows 12 Burpees [vc_row css_animation="" row_type="row" use_row_as_full_screen_section="no" type="full_width" angled_section="no"...
A) E2M x 6 6 Deadlifts @ ~75% 10 Strict HSPU B) 5 Rounds for time: 200m Run 3 Rounds of “Cindy”* - 20 minute time cap * 1 round of “Cindy” is: 5 Pull-Ups 10 Pushups 15 Air Squats [vc_gallery type="image_grid" images="30819" img_size="full" column_number="2"...
A) 5 rounds for time: 80 Double Unders 20 Lateral Burpees 5 Squat Clean and Jerks (85/57.5kg) B) 3 rounds for quality: 20 Hollow Rocks 20 Band Pull-Aparts ...
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