Strength: Front Squats 5 x 5 @ 75%, 80, 82.5, 85, 87.5% …then 2 x 3 Pause Squats @ 82.5% For Quality Conditioning: Exactly 3:00 after completion of SWOD, perform: 300m Run 25 Sit-ups 20 Shoulder Touches 15 Alternating Hand Raising Push-ups 10 Pistols 5 Muscle-ups 2 rounds for time ...Read More
Strength: Deadlift 5 reps @ 70% 1RM 3 reps @ 80% 1+ reps @ 90% For max reps at 90% Conditioning: Every Minute On the Minute perform: 10 Double Unders 1 Power Clean (155/103)* 1 Front Squat For score* (10:00 cap) *Add 1 Power Clean and 1 Front Squat...Read More
Just when you think you have seen it all, you look and see a person parking a bike in a parking spot at the gym when there is a bike rack 25m away. Sometimes the thinking process of people scares me. 🙂 Conditioning 1: 3-person team 10:00 AMRAP 4 Tire Flips (180) 10 Sledge...Read More
Strength: Clean and Jerk 5 reps @ 60% 1RM 3 reps @ 70% 1+ reps @ 80% For max reps at 80% Conditioning: Complete as many rounds and reps as possible in 8 minutes of: 8 Kettlebell Snatches (53/35) 6 GHD Sit-ups 4 Strict Handstand Push-ups …now run 800m and rest...Read More