Strength:

Strict Press 5×5

 

Conditioning:

For Time: (30 minute time cap)

Run (bumper plate), 400 m (45/20)

30 Overhead Squats, 95/65 lbs

30 Front Rack Lunges

30 Burpees

30 Box Jumps, 30/24 in

30 Sumo Deadlift High-pulls

30 Push Press

Run (bumper plate), 400 m

June 21, 2016

WOD for Tuesday 6/212016

Strength: Strict Press 5×5   Conditioning: For Time: (30 minute time cap) Run (bumper plate), 400 m (45/20) 30 Overhead Squats, 95/65 lbs 30 Front Rack […]
June 20, 2016

WOD for Monday 6/20/2016

Strength: Deadlift 3-3-3-3-3-3   Conditioning: Complete as many rounds as possible in 8 mins of: 11 Goblet Squats, 1.5/1 pood 4 Bar Muscle-ups   Accessory: Ring […]
June 18, 2016

WOD for Saturday 6/18/2016

PARTNER WOD 6 rounds for time of: 30 Double Unders 15 Pull-ups 20 Kettlebell Swings 10 Squat Box Jumps 15 Burpees Switch off each movement until […]
June 17, 2016

WOD for Friday 6/17/2016

Conditioning: 5 rounds for time of: 5 Hang Power Snatches, 95/65 lbs Run, 300 m 11 Toes-to-bars   Active Recovery: With Remaining class time: ROMWOD or […]