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 3 Minutes

 

Complete as many rounds as possible in 9 mins of:

15 Row Calories

10 Burpee Over Rowers

 

Rest 3 Minutes

 

Complete as many rounds as possible in 9 mins of:

15 Air Squats

25 AbMat Sit-ups

35 Double Unders

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 […]
October 7, 2016

WOD for Friday 10/7/2016

Barbell Strength: Squat Clean 5×3 *rest 1 minute between each set. These should not be TNG   Conditioning: For time: Run, 600 m 30 Medicine Ball […]
October 6, 2016

WOD for Thursday 10/6/2016

Conditioning: Each for time: Row: 5x 250 m   Conditioning: Tabata Box Jump Tabata Push Press, 75/55 lbs Tabata Sumo Deadlift High-pull, 75/55 lbs Tabata Russian […]
October 5, 2016

WOD for Wednesday 10/5/2016

Pre-Workout Game: -Rowling 10 Frames Conditioning: Complete as many rounds as possible in 28 mins of: -28 Wall Balls, 20/14 lbs -28 Push-ups -28 Front Racked […]