Conditioning:

Every 1 min for 24 mins, alternating between:

Min 1: 7 Thrusters, 95/65 lbs

Min 2: Run (medicine ball), 100 m

Min 3: 9 Bar Facing Burpees

Min 4: 10 Alternating Reverse Goblet Lunges

 

Core Accessory:

4 Super Sets-

-:45 sec Plank Hold

-15 Weighted Sit-Ups

-20 Leg Lifts

 

November 2, 2016

WOD for Wednesday

Conditioning: Every 1 min for 24 mins, alternating between: Min 1: 7 Thrusters, 95/65 lbs Min 2: Run (medicine ball), 100 m Min 3: 9 Bar […]
November 1, 2016

WOD for Tuesday 11/1/2016

Strength: Deadlift 5×2   Conditioning: 4 rounds for time of: 10 Sumo Deadlift High-pulls, 95/65 lbs 50 Double Unders 10 Chest-to-bar Pull-ups
October 31, 2016

WOD for Monday 10/31/2016

Happy Halloween! WEAR YOUR COSTUME! 🙂 Barbell: Every 1 min for 10 mins. 2 Snatches, pick load   Conditioning: Complete as many rounds as possible in […]
October 28, 2016

WOD for Friday 10/28/2016

Conditioning: For time: 3 rounds of: 40 Wall Balls, 20/14 lbs 15 Sumo Deadlift High-pulls, 95/65 lbs Rest 3 mins — then — 3 rounds of: […]