Strength:

Front Squat 5-5-5-5

 

Conditioning:

Every 1 min for 20 mins, alternating between:

Min 1: 15 Wall Balls, 20/14 lbs

Min 2: 40 Double Unders

Min 3: 5 Squat Clean (Touch & Go)s

Min 4: Run, 100 m

 

July 18, 2016

WOD for Monday 7/18/2016

Strength: Front Squat 5-5-5-5   Conditioning: Every 1 min for 20 mins, alternating between: Min 1: 15 Wall Balls, 20/14 lbs Min 2: 40 Double Unders […]
July 16, 2016

Wod for Saturday 7/16/2016

BEACH WOD! 8:30 am -Bring water and towel
July 15, 2016

WOD for Friday 7/16/016

Conditioning: Every 1 min for 10 mins do: E: Farmer Carry, 100 m O: 20 Double Unders + 5 Burpees   Conditioning: Complete as many rounds […]
July 14, 2016

WOD for Thursday 7/14/2016

Skill Strength: 3 Snatches, 75% 1RM Every 1 min for 6 mins.   Conditioning: For time: 60 Air Squats 50 Toes-to-bars 30 Burpee Box Jumps, 24/20 […]