Core Conditioning:

Every 1 min for 12 mins, alternating between:

O: Plank Hold, 40 secs

E: Farmer Carry, 100 m

 

Conditioning:

27-21-15-9 reps, for time of:

Pull-up

Burpee

Goblet Squat, 1.5/1 pood

Double Under

October 21, 2016

WOD for Friday 10/21/2016

Core Conditioning: Every 1 min for 12 mins, alternating between: O: Plank Hold, 40 secs E: Farmer Carry, 100 m   Conditioning: 27-21-15-9 reps, for time […]
October 20, 2016

WOD for 10/20/2016

Olympic Lifting: Snatch 1 rep: Working up to a heavy technical SINGLE for the day. Strength: Take 75% of the heavy Snatch single for the day […]
October 19, 2016

WOD for Wednesday 10/18/2016

Conditioning: “Blake” 4 rounds for time of: Overhead Walking Lunge With Plate, 45 lbs, 100 ft 30 Box Jumps, 24 in 20 Wall Balls, 20 lbs […]
October 18, 2016

WOD for Tuesday 10/18/2016

Strength: Deadlift 5-5-5-5-5   Conditioning: “Grip and Rip” For time: 50 Power Cleans, 115/85 lbs 50 Toes-to-bars