Conditioning:

Every 1 min for 24 mins, alternating between:

Min 1: 20 Air Squats

Min 2: 25 AbMat Sit-ups

Min 3: 12 Box Jump Overs

Min 4: 8 Toes-to-bars

 

Shoulder/ Core Stability Work:

-Turkish Get Up 6×2

-Overhead One Arm Kettlebell Carry 2x 100 ft.

 

October 12, 2016

WOD for Wednesday 10/12/2016

Conditioning: Every 1 min for 24 mins, alternating between: Min 1: 20 Air Squats Min 2: 25 AbMat Sit-ups Min 3: 12 Box Jump Overs Min […]
October 11, 2016

WOD for Tuesday 10/11/2016

Strength: Deadlift 8-8-8-8   Conditioning: 6 rounds for time of: 3 Power Cleans 6 Handstand Push-ups 9 Lateral Burpee (Over Barbell)s
October 9, 2016

WOD for Monday 10/10/2016

Strength: 5 Sets of: 3 Position Snatch   Conditioning: For 3 cycles: AMRAP in 3 mins of: 5 Thrusters, 95/65 lbs 5 Pull-ups *Rest 2 mins […]
October 8, 2016

WOD for Saturday 10/8/2016

Conditioning: Complete as many rounds as possible in 9 mins of: 4 Renegade men Makers 8 Dumbbell Box Step-ups 10 Dumbbell Front Rack Lunges   Rest […]