Strength:

Every 1 min for 6 mins

3 Cluster Touch & Go, pick load

 

WOD:

Complete as many rounds as possible in 12 mins of:

10 Dumbbell Snatches

20 Goblet Lunges

20 Russian Twists

*All movements performed with dumbbell.

June 2, 2016

WOD for Thursday 6/2/2016

Strength: Every 1 min for 6 mins 3 Cluster Touch & Go, pick load   WOD: Complete as many rounds as possible in 12 mins of: […]
June 1, 2016

WOD for Wednesday 06/01/2016

Strength: -Bench Press 8-8-8-8 Rest 1:30 between sets. *Use the heaviest weight you can for each set. Conditioning: 4 rounds for time of: -14 Wall Balls, […]
May 31, 2016

WOD for Tuesday 05/30/2016

Strength: Back Squat : -1 Rep Max Record your best Back Squat 1 Rep Max lift. Work your way up to your heaviest single for the […]
May 30, 2016

WOD for Monday 05/30/2016

Murph For time: -Run, 1 mile -100 Pull-ups -200 Push-ups -300 Air Squats -Run, 1 mile *Use a 20 lb vest or body armor Extra Instructions: […]