Skill:

Pull up- Kipping/ Butterfly

*Pre-req for butterfly/kipping= 5 strict pull ups. If don’t have that, we will work on strength.

 

Conditioning:

“Tabata” – Box Jumps and AbMat Sit-ups

8 x 20 secs / 10 secs

 

Complete as many rounds as possible in 5 mins of:

8 Air Squat (Jumping)s

25 Banded Ab Crunches

 

Complete as many rounds as possible in 5 mins of:

Row Sprint, 150 m

10 Power Snatches, 75/55 lbs

June 3, 2016

WOD for Friday 06/03/2016

Skill: Pull up- Kipping/ Butterfly *Pre-req for butterfly/kipping= 5 strict pull ups. If don’t have that, we will work on strength.   Conditioning: “Tabata” – Box […]
June 2, 2016

WOD for Thursday 6/2/2016

Strength: Every 1 min for 6 mins 3 Cluster Touch & Go, pick load   WOD: Complete as many rounds as possible in 12 mins of: […]
June 1, 2016

WOD for Wednesday 06/01/2016

Strength: -Bench Press 8-8-8-8 Rest 1:30 between sets. *Use the heaviest weight you can for each set. Conditioning: 4 rounds for time of: -14 Wall Balls, […]
May 31, 2016

WOD for Tuesday 05/30/2016

Strength: Back Squat : -1 Rep Max Record your best Back Squat 1 Rep Max lift. Work your way up to your heaviest single for the […]