Conditioning:

8 rounds for time of:

10 Burpees

15 Jumping Alternating Lunges

20 Double Unders

Shuttle Run, 25 yd (5 x 5 yds)

Rest 1:30 Include the rest time in your score. Rest accounts for an automatic 10:30.

 

Core Work

September 21, 2016

WOD for Wednesday 9/21/2016

Conditioning: 8 rounds for time of: 10 Burpees 15 Jumping Alternating Lunges 20 Double Unders Shuttle Run, 25 yd (5 x 5 yds) Rest 1:30 Include […]
September 20, 2016

WOD for Tuesday 9/20/2016

Strength: Back Squat 5-5-5-5 Rest as needed. Take your time.     Conditioning: Complete as many rounds as possible in 7 mins of: 10 Wall Balls, […]
September 18, 2016

WOD for Monday 9/19/2016

Strength Accessory: A. Strict Pull-ups 8×5 Rest 45 secs between sets. B. 75/50 Push-ups *every break= 150m row   Conditioning: 9-6-3 reps, for time of: Bear […]
September 17, 2016

WOD for Saturday 9/17/2016

Remember class now starts at 9am! Conditioning: As many rounds as possible in 35 mins: -3 rounds- 200m Medball Run 15 Medball sit-ups 12 Medball Push-ups […]