Skill/Strength:

Every 1 min for 10 mins do:

-Odd:2 Turkish Get Ups

-Even:Farmer Carry, 100 m

Conditioning:

4 rounds for time of:

-4 Strict Pull-ups

-8 Push-ups

-12 Sumo Deadlift High-pulls, 75/55 lbs

-16 Air Squats

-Bear Crawl, 100 ft

September 2, 2016

WOD for Friday 9/2/2016

Skill/Strength: Every 1 min for 10 mins do: -Odd:2 Turkish Get Ups -Even:Farmer Carry, 100 m Conditioning: 4 rounds for time of: -4 Strict Pull-ups -8 […]
September 1, 2016

WOD for Thursday 9/1/2016

Strength: Front Squat 3×10 Same weight for all 3 sets. Moderately light. Conditioning: “The Siligato” For time: Run, 400 m 30 AbMat Sit-ups 25 Box Jumps, […]
August 31, 2016

WOD for Wednesday 8/31/2016

Skill: Muscle Up   Conditioning: Complete as many rounds as possible in 10 mins of: 5 Toes-to-bars 10 Kettlebell Swings, 1.5/1 pood 20 Double Unders
August 30, 2016

WOD for Tuesday 8/30/2016

Conditioning: 10 rounds for time of: 3 Squat Snatches 9 Wall Balls, 20/14 lbs   Core Work: Standing banded abs: 100 reps Weighted Side Obliques 5×5 […]