Strength:

Front Squat

10-8-6-4

Use the heaviest weight you can for each set.

Rest 2 mins between sets.

Conditioning:

For 2 cycles:

AMRAP in 3 mins of:

-3 Clean & Jerks, 155/105 lbs

-15 Double Unders

Rest 2 mins between each cycle.

THEN: Rest 3mins between Amraps to change weight

For 2 cycles:

AMRAP in 3 mins of:

-5 Thrusters, 95/65 lbs

-5 Bar Facing Burpees

Rest 3 mins between each cycle.

July 11, 2016

WOD for Monday 07/11/2016

Strength: Front Squat 10-8-6-4 Use the heaviest weight you can for each set. Rest 2 mins between sets. Conditioning: For 2 cycles: AMRAP in 3 mins […]
July 8, 2016

WOD for Friday 7/8/2016

Skill Conditioning: Every 1 min for 6 mins. 50 Double Unders Skill Strength: Handstand Hold 5x 30 secs Conditioning: 21-18-15-12-9 reps, for time of: Row Calories […]
July 7, 2016

WOD for Wednesday 7/7/2016

Strength: Squat Clean 2-2-2-2-2 Use the heaviest weight you can for each set.   Conditioning: Complete as many rounds as possible in 9 mins of: 9 […]
July 6, 2016

WOD for Wednesday 7/6/2016

Whitten 5 rounds for time of: 22 Kettlebell Swings, 2 pood 22 Box Jumps, 24 in Run, 400 m 22 Burpees 22 Wall Balls, 20 lbs […]