Gymnastics:

Every 1 min for 10 mins, alternating between:

E: Hollow Rock, 30 secs

O: 1 Wall Walk with a 5 sec pause at the top and SLOW and controlled descend.

 

Conditioning:

4 rounds for time of:

Farmer Carry, 100 m

15 Burpees

10 Box Jumps, 30/24 in

5 Handstand Push-ups

July 29, 2016

WOD for Friday 7/29/2016

Gymnastics: Every 1 min for 10 mins, alternating between: E: Hollow Rock, 30 secs O: 1 Wall Walk with a 5 sec pause at the top […]
July 28, 2016

WOD for Thursday 7/28/2016

Barbell: Every 1 min for 8 mins do: 1 Power Snatch + 1 Hang Power Snatch + 2 Overhead Squats   Conditioning: Tabata Front Rack Lunge, […]
July 27, 2016

WOD for Wednesday 7/27/2016

Warm Up: “Rowling” – 10 frames   Conditioning: With a running clock…. –At the 0:00– 2 rounds of: 30 Kettlebell Swings, 1.5/1 pood 16 Dumbbell Snatches […]
July 26, 2016

WOD for Tuesday 7/26/2016

Strength: Every 1:30 for 15 mins do: 6/4 Strict Pull-ups 12/8 Push-ups   Conditioning: “DT” 5 rounds for time of: 12 Deadlifts, 155/105 lbs 9 Hang […]