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

*Rest 1 min between each cycle.

For each cycle restart the AMRAP.

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 […]
December 31, 2016

WOD for Saturday 12/31/2016

Conditioning: “Windansea Baseline” 3 rounds, each round for time, of: -50 Air Squats -40 AbMat Sit-ups -30 Push-ups -20 Pull-ups -10 Burpees -Run, 400 m *Rest […]
December 30, 2016

WOD for Friday 12/30/2016

Strength: Back Squat : 3×10 at 55% 1RM rest 1:30 between sets Conditioning: 5 rounds for time of: -Run, 200 m -10 Thrusters, 95/65 lbs
December 29, 2016

WOD for Thursday 12/29/2016

Barbell Strength: Every 1 min for 10 mins: -2 Power Clean + 2 Push Jerk Conditioning: Complete as many rounds as possible in 8 mins of: […]