Warm Up:

Dodgeball

 

Conditioning:

Complete as many rounds as possible in 25 mins of:

30 AbMat Sit-ups

25 Thrusters, 45/35 lbs

20 Box Jump Overs

8 Strict Pull-ups

3 Wall Walks

Row, 250 m

December 3, 2016

WOD for Saturday 12/3/2016

Warm Up: Dodgeball   Conditioning: Complete as many rounds as possible in 25 mins of: 30 AbMat Sit-ups 25 Thrusters, 45/35 lbs 20 Box Jump Overs […]
December 2, 2016

WOD for Friday 12/2/2016

Conditioning: In 15 mins do: 50 Overhead Lunges, 75/55 lbs 50 Lateral Bar Jumps 50 Sumo Deadlift High-pulls 50 V-ups then in the remaining time, AMRAP […]
December 1, 2016

WOD for Thursday 12/1/2016

Barbell: Every 1 min for 9 mins do: Power Snatch + Hang Power Snatch   Conditioning: For time: Plate Carry, 200 m — then — 3 […]
November 30, 2016

WOD for Wednesday 11/29/2016

Conditioning: 8 rounds for time of: Run, 200 m 12 Goblet Squats 10 Box Jumps, 24/20 in 5 Pull-ups 5 Toes-to-bars Rest 1:30 between each round. […]