Accessory Conditioning:

Every 1 min for 10 mins, alternating between:

E: 7 Push-ups

O: 20 AbMat Sit-ups

 

Conditioning:

Complete as many rounds as possible in 14 mins of:

4 Strict Pull-ups

8 Floor Press, 115/75 lbs

16 Wall Balls, 20/14 lbs

32 Double Unders

 

September 8, 2016

WOD for Thursday 9/8/2016

Accessory Conditioning: Every 1 min for 10 mins, alternating between: E: 7 Push-ups O: 20 AbMat Sit-ups   Conditioning: Complete as many rounds as possible in […]
September 7, 2016

WOD for Wednesday 9/7/2016

Strength: Deadlift: 5×5 across, rest 2 minutes between sets   Conditioning: 4 rounds for time of: 12 Dumbbell Snatches Run, 400 m 12 Goblet Squats
September 6, 2016

WOD for Tuesday 8/6/2016

Strength: Overhead Squat 3 Rep Max   Conditioning: 1-2-3-4-5-5-4-3-2-1 reps, for time of: Hang Power Clean, 125/85 lbs Front Squat   *Every time you need to […]
September 5, 2016

WOD for Monday 9/5/2016

Core Work Plank Hold: -5x 40 secs *Rest 15 secs between sets. Conditioning: Hero Wod- “Jack” Complete as many rounds as possible in 20 mins of: […]