Conditioning:

3 rounds, 1 min per station, of:

Box Jump

Pull-up

Sumo Deadlift High-pull, 75/55 lbs

V-up

Row Calories

*rest 1 min.

Score will be total amount of reps.

 

Accessory:

Tricep Kickbacks- 3×10

Ring Dips- 30 reps

Rope Climb- 8 reps

January 6, 2017

WOD for Friday 1/6/2017

Conditioning: 3 rounds, 1 min per station, of: Box Jump Pull-up Sumo Deadlift High-pull, 75/55 lbs V-up Row Calories *rest 1 min. Score will be total […]
January 5, 2017

WOD for Thursday 1/5/2017

Gymnastics: Every 1 min for 6 mins, alternating between: -Handstand Hold, 40 secs -Plank Hold, 40 secs Barbell Strength:  -Giving 12 mins to work up to […]
January 4, 2017

WOD for Wednesday 1/4/2017

Chipper: For time: -25 Deadlifts, 225/155 lbs -50 Bar Facing Burpees -75 AbMat Sit-ups -100 Air Squats -125 Double Unders -150 Mountain Climbers
January 3, 2017

WOD for Tuesday 1/3/17

Strength: Push Press 7-7-7 Use the heaviest weight you can for each set, no fails Rest 2 mins between sets. Conditioning: 3 rounds for time of: […]