Core Work

Plank Hold:

-5x 40 secs

*Rest 15 secs between sets.

Conditioning:

Hero Wod- “Jack”
Complete as many rounds as possible in 20 mins of:
-10 Push Press, 115/85 lbs
-10 Kettlebell Swings, 1.5/1 pood
-10 Box Jumps, 24/20 in
September 5, 2016

WOD for Monday 9/5/2016

Core Work Plank Hold: -5x 40 secs *Rest 15 secs between sets. Conditioning: Hero Wod- “Jack” Complete as many rounds as possible in 20 mins of: […]
September 3, 2016

WOD for Saturday 9/3/2016

PARTNER WOD! In memory of Jonathan “JD” De Guzman 4 rounds for time of: -Run, 800 m(Partner A) -50 Wall Balls, 20/14 lbs (Partner B) -50 […]
September 2, 2016

WOD for Friday 9/2/2016

Skill/Strength: Every 1 min for 10 mins do: -Odd:2 Turkish Get Ups -Even:Farmer Carry, 100 m Conditioning: 4 rounds for time of: -4 Strict Pull-ups -8 […]
September 1, 2016

WOD for Thursday 9/1/2016

Strength: Front Squat 3×10 Same weight for all 3 sets. Moderately light. Conditioning: “The Siligato” For time: Run, 400 m 30 AbMat Sit-ups 25 Box Jumps, […]