Skill/Strength:

Every 1 min for 10 mins:

-Even minute: 1 Turkish Get Up(right arm) + 2 Overhead Squats

-Odd minute: 1 Turkish Get Up (left arm) + 2 Overhead Squats

Conditioning:

4 rounds for time of:

-10 Sumo Deadlift High-pulls, 95/65 lbs

-20 Wall Balls, 20/14 lbs

-25 Burpees

-40 Double Unders

 

December 28, 2016

WOD for Wednesday 12/28/2016

Skill/Strength: Every 1 min for 10 mins: -Even minute: 1 Turkish Get Up(right arm) + 2 Overhead Squats -Odd minute: 1 Turkish Get Up (left arm) […]
December 27, 2016

WOD for Tuesday 12/27/2016

Strength: Strict Press : -1 Rep Max Conditioning: Every 1 min for 15 mins, alternating between: -10 Push Press, 75/55 lbs (Rx+ 115,85) -15/12 Row Calories […]
December 26, 2016

WOD for Monday 12/26/2016

Strength: Front Squat 7-7-7-7, rest 1:30 Conditioning: 3 rounds for time of: -Farmers Walk (Kettlebell), 53/35 lbs, 100 m -15 Toes-to-bars -10 Power Snatches, 95/65 lbs […]
December 24, 2016

WOD for Saturday 12/24/2016

Warm-Up: Pizza Delivery Conditioning: DECK OF CARDS!!!