Strength:

Every 1 min for 5 mins: Strict Press
5 Strict Press, pick load
Every 1 min for 5 mins: Push Press
3 Push Press, pick load
WOD:
With a running clock…
At the 0:00 complete 2 rounds:
10 Thrusters, 105/75 lbs
12 Pull-ups
At the 6:00 complete 2 rounds:
8 Power Cleans, 135/95 lbs
10 Chest-to-bar Pull-ups
At the 12:00 complete 2 rounds for time:
6 Squat Cleans, 155/105
8 Bar Muscle Ups
May 3, 2016

WOD for Tuesday 5/3/2016

Strength: Every 1 min for 5 mins: Strict Press 5 Strict Press, pick load Every 1 min for 5 mins: Push Press 3 Push Press, pick […]
May 2, 2016

WOD for Monday 5/2/2016

Strength: Find your 1 Rep Max Overhead Squat WOD: Complete as many rounds as possible in 17 mins of: 12 Front Rack Walking Lunges, 135/95 lbs […]
April 29, 2016

WOD for Friday 4/29/2016

FUN DAY FRIDAY PARTNER WOD   For time: 80 Box Jump Overs, 20/24 in (Partner in Deadlift Hold (205/135)) Run, 1200 m (Split between the two, […]
April 28, 2016

WOD for Thursday 4/27/2016

Conditioning: Each for time: Row: 8x 250 m   WOD: 10-9-8-7-6-5-4-3-2-1 reps, for time of: Hang Power Snatch, 75/55 lbs Handstand Push-up