Skill:

Every 1 min for 8 mins, alternating between:

E: 10 Single Arm DB Overhead Squats (5 ea. arm)

O:  10 Pistols (Alternating Legs)s (5 ea. leg)

 

Conditioning:

For time:

Run, 1 mi

60 Push-ups

60 Snatches, 95/65 lbs (RX+ Squat Snatch 115/75)

*Modified from Hybrid Performance Method*

March 7, 2017

WOD for Tuesday 3/7/2017

Skill: Every 1 min for 8 mins, alternating between: E: 10 Single Arm DB Overhead Squats (5 ea. arm) O:  10 Pistols (Alternating Legs)s (5 ea. […]
March 6, 2017

WOD for Monday 3/6/2017

Strength: Deadlift 3×3 (across)   Conditioning: For time: 15 Power Cleans, 135/95 lbs  (Rx+ 165/115) 10 Box Jumps, 24/20 in 1 Ring Muscle Up 12 Power […]
March 3, 2017

WOD for 3/3/2017

CrossFit Games Open 17.2 As many reps as possible in 12 mins of: 2 Rounds of: Dumbbell Front Rack Walking Lunge, 50/35 lbs, 50 ft 16 […]
March 2, 2017

WOD for Thursday 3/2/2017

ROMWOD  or Accessory Conditioning:  Every 1 min for 25 mins, alternating between: Min 1: Wall Sit, 20/14 lbs, 40 secs Min 2: 12/10 Row Calories Min […]