Skill:

A single max effort Box Jump for total height.

 

Strength:

Front Squat 4-4-4-4

 

WOD:

Complete as many rounds as possible in 13 mins of:

14 Kettlebell Swings, 1.5/1 pood

12 Burpees

10 Box Jumps / Box Dips

8 Ring Dips

January 22, 2016

WOD for Friday 1/22/2016

Skill: A single max effort Box Jump for total height.   Strength: Front Squat 4-4-4-4   WOD: Complete as many rounds as possible in 13 mins […]
January 21, 2016

WOD for Thursday 01/21/2016

Strength: Push Press : 3×8 at 55% 1RM   WOD: Every 1 min for 20 mins do: Min 1: 12/10 Row (calories)s Min 2: 25 Air […]
January 20, 2016

WOD for Wednesday 1/20/2016

Skill: HSPU/ HS Hold   WOD 1: Every 1 min for 4 mins do: Handstand Hold, 40 secs   WOD 2: For time: 30 Deadlifts, 135/95 […]
January 19, 2016

WOD for Tuesday 1/19/2016

Strength: Strict Press : 1 Rep Max Skill: OHS/ Snatch Balance WOD: With a 12 min running clock… Complete “Annie” 50-40-30-20-10 reps, for time of: Double […]