Barbell:

Every 1 min for 5 mins.

4 Power Clean (Touch & Go)s, 70% 1RM

Directly into…

Every 1 min for 5 mins.

2 Squat Cleans at same weight

 

Conditioning:

For 2 cycles:

AMRAP in 4 mins of:

4 Handstand Push-ups

8 Kettlebell Swings, 2/1.5 pood

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

December 15, 2016

WOD for Thursday 12/15/2016

Barbell: Every 1 min for 5 mins. 4 Power Clean (Touch & Go)s, 70% 1RM Directly into… Every 1 min for 5 mins. 2 Squat Cleans […]
December 14, 2016

WOD for Wednesday 12/14/2016

Gymnastics: Every 1 min for 8 mins, alternating between: E: Handstand Hold, 30-45 secs O: 8 Toes-to-bars   Conditioning: 4 rounds for time of: Run, 400 […]
December 13, 2016

WOD for Tuesday 12/13/2016

Strength: Strict Press 2-2-2-2-2-2-2   Conditioning: For time: 20 Shoulder-to-Overheads, 115/85 lbs 50 Wall Balls, 20/14 lbs 20 Shoulder-to-Overheads, 115/85 lbs
December 12, 2016

WOD for Monday 12/12/2016

Strength: Back Squat 4×3 *go 5-10lbs heavier than you did last week.   Conditioning: 3 rounds for time of: 80 Double Unders 40 Air Squats 20 […]