PARTNER WOD “Gator” Eight rounds for time; 5 front squats 84/55 26 ring push ups U.S. Army Specialist Christopher “Gator” Gathercole, 21, of Santa Rosa, California, assigned to 2nd Battalion, 75th Ranger Regiment, based in Fort Lewis, Washington, was killed by enemy fire on May 26, 2008, in Ghanzi, Afghanistan. He is survived by […]
For time; 50 kettlebell swings 24/16 60 wall balls 10ft 9/6 70 double unders 800m run A metcon to challenge your pacing, can you go unbroken? We are after big sets and efficient movement that allows you to continue to move through longer sets, fast! The run should be high intensity too – push yourself […]
DT TRIPLE DECKER SANDWICH For time; 600m run 2 rounds of DT 70/50 600m run 2 rounds of DT 600m run 2 rounds of DT 600m run DT is a hero wod and when done as prescribed is as follows; 5 rounds for time; 12 deadlifts 70/50 9 hang power cleans 6 push jerks […]
Not that she needs it after the hard yards she’s done training BUT still, best of luck to Piki today who is competing in the National Power Lifting Champs in Dunedin! This lady has been moving some super impressive amounts of weight in her training leading up to this event – we can’t wait to […]
POWER 4 rounds for time; 10m dumbbell front rack walking lunge 20-25 / 10-15 200m dumbbell farmer carry 35 air squats 15 ring dips S’N’C 4 rounds for time; 10m dumbbell farmer carry walking lunge 20-25 / 10-15 200m dumbbell farmer carry 35 air squats 15 push ups
5 rounds for time; 400m run 15 left arm kettlebell snatches 16/12 15 right arm kettlebell snatches 16/12 This workout should be done at an aggressive pace. Work on technique in your warmup and maintain it throughout the entire workout!
PARTNER WOD 5 rounds for time; 500m row 16 handstand push ups (HSPU from a box) 1 rope climb “double up” 15ft (15ft or 12ft “normal” rope climb) The row can be broken up between athletes however you like but the HSPU and rope climbs must be divided evenly! If you’ve been doin RX […]