Gymnastics:

Every 1 min for 6 mins, alternating between:

-Handstand Hold, 40 secs

-Plank Hold, 40 secs

Barbell Strength: 

-Giving 12 mins to work up to a Heavy 1 rep power clean

Conditioning:

AMRAP 9 mins:
– 9 Toes-to-bars
-12 Hang Power Cleans, 95/65 lbs
-15 Wall Balls, 20/14 lbs
January 5, 2017

WOD for Thursday 1/5/2017

Gymnastics: Every 1 min for 6 mins, alternating between: -Handstand Hold, 40 secs -Plank Hold, 40 secs Barbell Strength:  -Giving 12 mins to work up to […]
January 4, 2017

WOD for Wednesday 1/4/2017

Chipper: For time: -25 Deadlifts, 225/155 lbs -50 Bar Facing Burpees -75 AbMat Sit-ups -100 Air Squats -125 Double Unders -150 Mountain Climbers
January 3, 2017

WOD for Tuesday 1/3/17

Strength: Push Press 7-7-7 Use the heaviest weight you can for each set, no fails Rest 2 mins between sets. Conditioning: 3 rounds for time of: […]
January 2, 2017

WOD for Monday 1/2/2017

HAPPY NEW YEAR!  Strength: Front Squat : -4×3 at 70% 1RM Conditioning: For 4 cycles: AMRAP in 2 mins of: -5 Thrusters, 96/65 lbs -5 Pull-ups […]