Skill: 

Double Unders

 

WOD 1:

Every 1 min for 6 mins do:

3 Power Cleans + 2 Push Press

 

WOD: 2

4 rounds for time of:

100 m Run (medicine ball), 20/14 lbs

10 Dumbbell Snatches, 55/35 lbs

10 Burpee (Over Medball)s

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 […]
January 12, 2016

WOD for Tuesday, 1/12/2016

Skill: Split Jerk   Strength:  12 minutes to work on Pull-ups /lat work.   WOD: Buy in: 5o Cal Row — then — 25 Wall Balls, […]
January 11, 2016

WOD for Monday 1/11/2016

Strength: Deadlift 10-8-6-4 Use the heaviest weight you can for each set. Rest as needed between sets.   WOD: AMRAP 10 mins: Complete as many rounds […]
January 9, 2016

WOD for Saturday 1/09/2016

WOD 1 AMRAP 15 mins:  Complete as many rounds as possible in 15 mins of: 10 Pull-ups 15 Burpees 20 AbMat Sit-ups 25 Air Squats *rest […]