Strength:

5 Sets of:

3 Position Snatch

 

Conditioning:

For 3 cycles:

AMRAP in 3 mins of:

5 Thrusters, 95/65 lbs

5 Pull-ups

*Rest 2 mins between each cycle. For each cycle restart the AMRAP.

October 9, 2016

WOD for Monday 10/10/2016

Strength: 5 Sets of: 3 Position Snatch   Conditioning: For 3 cycles: AMRAP in 3 mins of: 5 Thrusters, 95/65 lbs 5 Pull-ups *Rest 2 mins […]
October 8, 2016

WOD for Saturday 10/8/2016

Conditioning: Complete as many rounds as possible in 9 mins of: 4 Renegade men Makers 8 Dumbbell Box Step-ups 10 Dumbbell Front Rack Lunges   Rest […]
October 7, 2016

WOD for Friday 10/7/2016

Barbell Strength: Squat Clean 5×3 *rest 1 minute between each set. These should not be TNG   Conditioning: For time: Run, 600 m 30 Medicine Ball […]
October 6, 2016

WOD for Thursday 10/6/2016

Conditioning: Each for time: Row: 5x 250 m   Conditioning: Tabata Box Jump Tabata Push Press, 75/55 lbs Tabata Sumo Deadlift High-pull, 75/55 lbs Tabata Russian […]