Skill:

Ring Muscle Up

 

Conditioning:

Tabata!

Russian Kettlebell Swing

Hang Power Clean, 95/65 lbs

Mountain Climbers

The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals. Rest 1 minutes between movements.

January 12, 2017

WOD for Thursday 1/12/2017

Skill: Ring Muscle Up   Conditioning: Tabata! Russian Kettlebell Swing Hang Power Clean, 95/65 lbs Mountain Climbers The Tabata interval is 20 secs of work followed […]
January 11, 2017

WOD for Wednesday 1/11/2017

Strength: Push Press 4×3 Use the same weight for each set.   Conditioning: 3 rounds for time of: 8 Handstand Push-ups 30 AbMat Sit-ups 15 Overhead […]
January 10, 2017

WOD for Tuesday 1/10/2017

Barbell: Every 2 mins for 8 mins do: 3 Hang Power Snatches+1 Squat Snatch   Conditioning: Complete as many rounds as possible in 12 mins of: […]
January 9, 2017

WOD for Monday 1/9/17

Conditioning: Fran 21-15-9 reps, for time of: Thruster, 95/65 lbs Pull-up Accessory: 3 Supersets- 15 Weighted Sit-ups 2 Turkish Getups each arm 10 Medball Russian Twist […]