Skill Strength:

3 Snatches, 75% 1RM

Every 1 min for 6 mins.

 

Conditioning:

For time:

60 Air Squats

50 Toes-to-bars

30 Burpee Box Jumps, 24/20 in

25 Deadlifts, 205/135 lbs (You must do sets of 5. Eccentric set down.)

 

July 14, 2016

WOD for Thursday 7/14/2016

Skill Strength: 3 Snatches, 75% 1RM Every 1 min for 6 mins.   Conditioning: For time: 60 Air Squats 50 Toes-to-bars 30 Burpee Box Jumps, 24/20 […]
July 13, 2016

WOD for Wednesday 7/13/2016

Skill: Every 1 min for 10 mins do: E: 2 Turkish Get Ups O: Plank Hold, 40 secs   Conditioning: 5-10-15-20-15-10-5 reps, for time of: AbMat […]
July 12, 2016

WOD for Tuesday 7/12/2016

Strength: Every 2 mins for 12 mins do: 2 Push Press 2 Push Jerks   Conditioning: 3 rounds for time of: Run, 400 m 12 Front […]
July 11, 2016

WOD for Monday 07/11/2016

Strength: Front Squat 10-8-6-4 Use the heaviest weight you can for each set. Rest 2 mins between sets. Conditioning: For 2 cycles: AMRAP in 3 mins […]