Strength:

Back Squat 7-7-4-3-3

Use the heaviest weight you can for each set.

Rest 2 mins between sets.

 

Conditioning:

1-5, 5-1 reps, for time of:

Push Press, 95/65 lbs

Overhead Squat, 95/65 lbs

Hang Power Clean, 95/65 lbs

Cashout: 100 Abmat Sit-Ups

May 9, 2016

WOD for Monday 5/9/2016

Strength: Back Squat 7-7-4-3-3 Use the heaviest weight you can for each set. Rest 2 mins between sets.   Conditioning: 1-5, 5-1┬áreps, for time of: Push […]
May 7, 2016

WOD for Saturday 5/07/2016

WOD 1: Tabata Kettlebell Swing (Russian), 1.5/1 pood Plank Hold Jumping Split Lunge, 45/25 lbs Wall Ball, 20/14 lbs, 10/9 ft The Tabata interval is 20 […]
May 6, 2016

WOD for Friday 5/6/2016

Speed Endurance: 3 rounds for time of: 5 Seated Box Jumps, 30/24′ 10 Jumping Squats, 3/4 depth 20 45lb Plate Lateral Jumps Max Effort Row, 30 […]
May 5, 2016

WOD for Thursday 5/5/2016

Skill: Every 1 min for 5 mins do: Handstand Hold, 40 secs   Skill/ Strength: Every 2 mins for 12 mins do: 1 Hang Power Snatch […]