Strength:

Every 1 min for 7 mins.

7 Front Squats, pick load

 

Conditioning:

Complete as many rounds as possible in 8 mins of:

20 Box Jumps, 24/20 in

14 One Arm Dumbbell Snatch (Alternating)s

January 16, 2017

WOD for Monday 1/16/2017

Strength: Every 1 min for 7 mins. 7 Front Squats, pick load   Conditioning: Complete as many rounds as possible in 8 mins of: 20 Box […]
January 14, 2017

WOD for Saturday 1/14/2017

Conditioning: 2 rounds for time of: Run, 600 m 40 Wall Balls 14 Push-ups 10 Box Jumps 14 Push-ups *Rest 5 minutes then, 2 rounds for […]
January 13, 2017

WOD for Friday 1/13/2016

Strength: Front Squat 4×2   Conditioning: 10-9-8-7-6-5-4-3-2-1 reps, for time of: Toes-to-bar Floor Press, 135/80 lbs Bar Facing Burpee
January 12, 2017

WOD for Thursday 1/12/2017

Skill: Ring Muscle Up   Conditioning: Tabata! Russian Kettlebell Swing Hang Power Clean, 95/65 lbs Mountain Climbers The Tabata interval is 20 secs of work followed […]