“Rezk” For time: 800m Run 21 Thrusters (45/30kg) 21 Pushups 21 Box Jumps (24/20”) 600m Run 15 Thrusters (45/30kg) 15 Pushups 15 Box Jumps (24/20”) 400m Run 9 Thrusters (45/30kg) 9 Pushups 9 Box Jumps (24/20”) 200m Run ...
A) E2M x 5 2 Deadlifts @ 92.5% B ) REMOM x 5 rounds 1 Strict Press @ 85 - 90% + 10 Box Stepovers (24/20”) 1 Strict Press + 20 Situps 1 Strict Press + 10 Second Squat Hold [vc_row css_animation="" row_type="row" use_row_as_full_screen_section="no" type="full_width" angled_section="no"...
A) On a 35 minute clock: 1. EMOM x 10 Minutes 1 - 5: 3 Muscle-Snatches + 3 Snatch Balances Minutes 6 - 10: 2 Muscle-Snatches + 2 Snatch Balances 2. EMOM x 10 1 Power Snatch + Snatch 3. E2M x 5 1 Snatch...
AMRAP A) 0:00 – 12:00 12 SDHP (35/25kg) 12 Wall Balls (9/6kg) 12 Toes-to-Bar B ) 17:00 – 29:00 12 Calories 12 Alt DB Snatches (1 x 20/15kg) 12 Weighted Stepups (20/15kg) ...
2 rft: 1000m 30 KB Drags (L+R = 2) 30 Dips 30 Weighted Lunges (24/16kg) 30 Pushups 30 KB Swings (24/16kg) ...
We're back on deck with the restrictions we have worked with earlier. Keep up the mask wearing and hand hygiene, signing in to the classes through Mindbody and scanning the QR code upon entry, social distancing. Thanks crew,...
Lockdown buster WOD. Let's hope. 8 rft: 8 Plate G2OH (20/15kg) (sub any weighted object) 8 OH Lunges (20/15kg) 8 Kickback Burpees onto the plate 8 Hollow Rocks 8 V-Ups (sub Situps) 8 HSPU (sub Pike Presses) 8 Side Plank Hip Touches (left) (sub Commandos) 8 Side...
A) Barbell free 4 x 7 minute AMRAPs Scaling: - 3/2 rounds - reduce Run option each round to allow for a minimum of 2, 3, 4 and 5 minutes of the AMRAP respectively Rest 3 minutes between each 1. 0 - 7:00 800m Run...
7 rft: 15 KB Swings (24/15kg) or Power Cleans (45/30kg) or 100m Sprint 15 Toes-to-Bar or V-Ups or 30 Bicycles 15 Box Jumps (24/20") or Stepups ...
A) Barbell free For time: 100 Goblet Lunges 100 Weighted Situps (see photo) 100 Lateral Jumps (over a dumbbell/shoe box/brick) 100 Box Dips - partition as required B ) Barbell 1. 10 x [2 Power Snatches + 1 OHS] - first set at 30% of Snatch 1RM, increment...
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