Strength:

Back Rack Reverse Lunge Step 3×6

Use the same weight for each set. Rest as needed between sets.

 

WOD:

Complete as many rounds as possible in 7 mins of:

7 Thrusters, 75/55 lbs

7 Box Jumps, 24/20 in

Rest 2 mins

Complete as many rounds as possible in 5 mins of:

5 Thrusters, 95/65 lbs

5 Sumo Deadlift High-pulls, 95/65 lbs

Rest 2 min

Complete as many rounds as possible in 3 mins of:

3 Thrusters, 115/85 lbs

6 Push-ups

Rest 1 min

As many reps as possible in 1 min of:

Burpees

January 18, 2016

WOD for Monday 1/18/2016

Strength: Back Rack Reverse Lunge Step 3×6 Use the same weight for each set. Rest as needed between sets.   WOD: Complete as many rounds as […]
January 15, 2016

WOD for Friday 1/15/2016

Skill: GHD sit-up   WOD: Every 1 min for 15 mins, alternating between: Min 1: 3 Curtis Ps, 95/65 lbs Min 2: 3 Wall Walks Min […]
January 14, 2016

WOD for Thursday 1/14/2016

Strength Back Squat 3×5 Use the same weight for each set. Rest 2 mins between sets. WOD:  Cindy Complete as many rounds as possible in 20 […]
January 13, 2016

WOD for Wednesday 1/12/2016

Skill:  Double Unders   WOD 1: Every 1 min for 6 mins do: 3 Power Cleans + 2 Push Press   WOD: 2 4 rounds for […]