Strength:

Front Squat 3×3

Use the same weight for each set. Rest 1:30 between sets.

 

Conditioning:

Complete as many rounds as possible in 12 mins of:

5 Squat Cleans, 155/105 lbs

15 Toes-to-bars

35 Double Unders

January 23, 2017

WOD for Monday 1/23/2017

Strength: Front Squat 3×3 Use the same weight for each set. Rest 1:30 between sets.   Conditioning: Complete as many rounds as possible in 12 mins […]
January 21, 2017

WOD for Saturday 1/21/2017

Warm Up: Tic Tac Toe   Conditioning: Complete as many rounds as possible in 30 mins of: 100 Air Squats 100 AbMat Sit-ups 50 Weighted Box […]
January 20, 2017

WOD for Friday 1/20/2017

Gymnastics Conditioning: Every 1 min for 8 mins, alternating between: E: 6-9 Handstand Push-ups O: 50 Double Unders   Conditioning: 30-20-10 reps, for time of: Overhead […]
January 19, 2017

WOD for Thursday 1/19/2017

Conditioning: For time: 60 Wall Balls, 20/14 lbs 30 Pull-ups 40 Wall Balls, 20/14 lbs 20 Chest-to-bar Pull-ups 20 Wall Balls, 20/14 lbs 10 Bar Muscle-ups