Conditioning:

3 rounds for time of:

15 AbMat Sit-ups

14 Lunges

13 Row Calories

12 Medicine Ball Cleans

11 Pull-ups

10 Burpees

 

Plate Conditioning:

Complete as many rounds as possible in 16 mins of:

Run (bumper plate), 100 m

12 Overhead Plate Lunges (45/25)

12 Burpee/ Jump Over Plates

12 Bumper Plate Squats

12 Bumper Plate Ground To Overheads

August 20, 2016

Conditioning: 3 rounds for time of: 15 AbMat Sit-ups 14 Lunges 13 Row Calories 12 Medicine Ball Cleans 11 Pull-ups 10 Burpees   Plate Conditioning: Complete […]
August 19, 2016

WOD for Friday 8/19/2016

Kettlebell Skill/ Conditioning: Every 1 min for 8 mins, alternating between: O: 4 Turkish Get Up Alternating Arms E: 20 Kettlebell Swing (Russian)s   Conditioning: 4 […]
August 18, 2016

WOD for Thursday 8/18/2016

Barbell: Every 1 minute for 9 minutes, Min 1-3: 3 Power Cleans 70-80% Min 4-6: 2 Power Cleans 80-90% Min 7-9: 1 Power Clean 90-95%   […]
August 17, 2016

WOD for 8/17/2016

Skill: Muscle Up Drills   Conditioning: Complete as many rounds as possible in 25 mins of: Run, 400 m 15 Goblet Squats, 1.5/1 pood Run, 200 […]