Skill:

Every 1 min for 10 mins do:

E: 2 Turkish Get Ups

O: Plank Hold, 40 secs

 

Conditioning:

5-10-15-20-15-10-5 reps, for time of:

AbMat Sit-up

Kettlebell Swing (Russian)

Goblet Squat

July 13, 2016

WOD for Wednesday 7/13/2016

Skill: Every 1 min for 10 mins do: E: 2 Turkish Get Ups O: Plank Hold, 40 secs   Conditioning: 5-10-15-20-15-10-5 reps, for time of: AbMat […]
July 12, 2016

WOD for Tuesday 7/12/2016

Strength: Every 2 mins for 12 mins do: 2 Push Press 2 Push Jerks   Conditioning: 3 rounds for time of: Run, 400 m 12 Front […]
July 11, 2016

WOD for Monday 07/11/2016

Strength: Front Squat 10-8-6-4 Use the heaviest weight you can for each set. Rest 2 mins between sets. Conditioning: For 2 cycles: AMRAP in 3 mins […]
July 8, 2016

WOD for Friday 7/8/2016

Skill Conditioning: Every 1 min for 6 mins. 50 Double Unders Skill Strength: Handstand Hold 5x 30 secs Conditioning: 21-18-15-12-9 reps, for time of: Row Calories […]