Strength:

-Bench Press

8-8-8-8

Rest 1:30 between sets.

*Use the heaviest weight you can for each set.

Conditioning:

4 rounds for time of:

-14 Wall Balls, 20/14 lbs

-4 Ground To Overhead, 135/75 lbs

-44 Double Unders

-Run With Medicine Ball, 200 m

June 1, 2016

WOD for Wednesday 06/01/2016

Strength: -Bench Press 8-8-8-8 Rest 1:30 between sets. *Use the heaviest weight you can for each set. Conditioning: 4 rounds for time of: -14 Wall Balls, […]
May 31, 2016

WOD for Tuesday 05/30/2016

Strength: Back Squat : -1 Rep Max Record your best Back Squat 1 Rep Max lift. Work your way up to your heaviest single for the […]
May 30, 2016

WOD for Monday 05/30/2016

Murph For time: -Run, 1 mile -100 Pull-ups -200 Push-ups -300 Air Squats -Run, 1 mile *Use a 20 lb vest or body armor Extra Instructions: […]
May 28, 2016

WOD for Saturday 05/28/2016

Conditioning: Every 1 min for 10 mins: -10 Bumper Plate Burpees Complete as many rounds as possible in 10 mins of: -16 Kettlebell Box Step Ups, […]