Strength:

Push Press 4×3

Use the same weight for each set.

 

Conditioning:

3 rounds for time of:

8 Handstand Push-ups

30 AbMat Sit-ups

15 Overhead Squats, 75/55 lbs

45 Double Unders

January 11, 2017

WOD for Wednesday 1/11/2017

Strength: Push Press 4×3 Use the same weight for each set.   Conditioning: 3 rounds for time of: 8 Handstand Push-ups 30 AbMat Sit-ups 15 Overhead […]
January 10, 2017

WOD for Tuesday 1/10/2017

Barbell: Every 2 mins for 8 mins do: 3 Hang Power Snatches+1 Squat Snatch   Conditioning: Complete as many rounds as possible in 12 mins of: […]
January 9, 2017

WOD for Monday 1/9/17

Conditioning: Fran 21-15-9 reps, for time of: Thruster, 95/65 lbs Pull-up Accessory: 3 Supersets- 15 Weighted Sit-ups 2 Turkish Getups each arm 10 Medball Russian Twist […]
January 7, 2017

WOD for Saturday 1/7/2017

Conditioning: AMRAPx30 400m Run 21-15-9: Kettlebell Swing (American) Burpee 400m Run 21-15-9: Goblet Squat Box Jump Over 2 Rounds: 50 Double Unders 20 Push Ups