Shoulder Stability Strength:

Turkish Get Up 3×4 (2 ea. arm)

 

Conditioning:

WOD 1:

Row 500 m Perform at 110% effort / RPE 20

Rest 4 minutes then,

WOD 2:

2 rounds for time of:

15 Burpee Box Jumps, 24/20 in

15 Pull-ups

 

Accessory:

Tricep Kickback¬†3×12-15

Band Tricep Pull Down 2×20-30

November 22, 2016

WOD for Tuesday 11/22/2016

Shoulder Stability Strength: Turkish Get Up 3×4 (2 ea. arm)   Conditioning: WOD 1: Row 500 m Perform at 110% effort / RPE 20 Rest 4 […]
November 21, 2016

WOD for Monday 11/20/2016

Strength: Back Squat 3×5 at 75% 1RM   Conditioning: Complete as many rounds as possible in 10 mins of: 5 Thrusters, 105/75 lbs 35 Double Unders […]
November 18, 2016

WOD for Friday 11/17/2016

Odd Object Conditioning: Every 1 min for 12 mins, alternating between: E: 7 Devil Press O: 12 Row Calories   Conditioning: Complete as many rounds as […]
November 17, 2016

WOD for Thursday 11/17/2016

Gymnastics Conditioning: “Tabata” – Hollow Rocks and Superman Rocks : 8 x 20 secs / 10 secs Conditioning: 3 rounds for time of: 20 Toes-to-bars 40 […]