Strength:

Push Press 2-2-2-2-2-2

Use the heaviest weight you can for each set.

Rest 2:30 between sets.

 

Conditioning:

For time:

Run, 400 m

— then —

2 rounds of:

6 Clean & Jerks, 135/95 lbs

15 Toes-to-bars

— then —

Run, 400 m

September 22, 2016

WOD for Thursday 9/22/2016

Strength: Push Press 2-2-2-2-2-2 Use the heaviest weight you can for each set. Rest 2:30 between sets.   Conditioning: For time: Run, 400 m — then […]
September 21, 2016

WOD for Wednesday 9/21/2016

Conditioning: 8 rounds for time of: 10 Burpees 15 Jumping Alternating Lunges 20 Double Unders Shuttle Run, 25 yd (5 x 5 yds) Rest 1:30 Include […]
September 20, 2016

WOD for Tuesday 9/20/2016

Strength: Back Squat 5-5-5-5 Rest as needed. Take your time.     Conditioning: Complete as many rounds as possible in 7 mins of: 10 Wall Balls, […]
September 18, 2016

WOD for Monday 9/19/2016

Strength Accessory: A. Strict Pull-ups 8×5 Rest 45 secs between sets. B. 75/50 Push-ups *every break= 150m row   Conditioning: 9-6-3 reps, for time of: Bear […]