Strength:

Deadlift 3×10

Set 1: Clean Grip
Set 2: Weak Grip
Set 3: Strong Grip

Use the same weight for each set. Rest 2 mins between sets.

 

Conditioning:

Complete as many rounds as possible in 9 mins of:

4 Strict Pull-ups

13 Wall Balls (20/14 lbs)

5 Broad Jumps

7 Burpees

 

Accessory:

  1. Good Morning 3×5- Light Intensity
  2. Single Leg Kettlebell Deadlift 3×5- Slow and controlled. Engage core.
  3. GHD Sit-ups
    1. Beginner: 5×5 Halfway
    2. Intermediate: 5×7
    3. Advanced: 5×10
June 6, 2016

WOD for Monday 6/6/2016

Strength: Deadlift 3×10 Set 1: Clean Grip Set 2: Weak Grip Set 3: Strong Grip Use the same weight for each set. Rest 2 mins between […]
June 4, 2016

WOD for Saturday 6/4/2016

PARTNER WOD! For Time: 100 KBS- Partner Goblet Holds KB 100 Wall Balls- Partner Handstand Holds 80 Toes-to-Bar- Partner Holds Plate Overhead 1 Mile Run- 1 […]
June 3, 2016

WOD for Friday 06/03/2016

Skill: Pull up- Kipping/ Butterfly *Pre-req for butterfly/kipping= 5 strict pull ups. If don’t have that, we will work on strength.   Conditioning: “Tabata” – Box […]
June 2, 2016

WOD for Thursday 6/2/2016

Strength: Every 1 min for 6 mins 3 Cluster Touch & Go, pick load   WOD: Complete as many rounds as possible in 12 mins of: […]