Friday 7/2/20…Rogue Invitational W3

Rogue Invitational Online Qualifyer WOD 3

Complete as many rounds as possible in 20 mins of:
100 Double Unders
80 Alternating Dumbbell Snatches, 22.5/15
100 Double Unders
60 Toes-to-bars
100 Double Unders
40 Dumbbell Squats, 22.5/15
100 Double Unders
20 Strict Handstand Push-ups

Friday 1/3/19…Ring O Fire

A coaches favourite triplet. Why? It possibly exposes perhaps 1 or even all 3 weaknesses in an athletes armoury. Whats your engine like? Can your lift repetitive load over multiple rounds? Are you gymnastically proficient?

Conditioning
5 Rounds For Time:

400m Run
12 Dumbell Squats 20/15
9 Ring Dips

Super Saturday 30/03/18

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Complete as many rounds as possible in 30 mins of:
Run, 200 m
20 Dumbbell Squats, 20/15 kg
Run, 200 m
20 Kettlebell Swings, 24/16 kg
Run, 200 m
20 Dumbbell Snatches, 20/15 kg
Run, 200 m
20 Kettlebell Push Press, 24/16 kg

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