Strength:

Back Squat 3×10 at 55% 1RM

*must stay at same weight for all sets.

 

Conditioning:

30-20-15-10 reps, for time of:

Box Jump, 24/20 in

Shoulder-to-Overhead, 95/65 lbs

November 14, 2016

WOD for Monday 11/14/2016

Strength: Back Squat 3×10 at 55% 1RM *must stay at same weight for all sets.   Conditioning: 30-20-15-10 reps, for time of: Box Jump, 24/20 in […]
November 12, 2016

WOD for Saturday 11/12/2016

PARTNER WOD!   2 rounds for time of: 50 Air Squats 50 Partner Med Ball Situps 50 Box Jumps, 24/20 in 50 Burpee Over Partners 50 […]
November 11, 2016

WOD for Friday 11/11/2016

“The Disposable Hero WOD” 5 rounds for time of: 400 m Run 40 m Walking Lunge *25 Knees-to-elbows 25 Push-ups 25 Burpee Pull-ups *5 Burpee penalty […]
November 10, 2016

WOD for Thursday 11/10/2016

Strength: Push Jerk 8×1 at 85% 1RM   Conditioning: 2 rounds for time of: 30 Deadlifts, 105/80 lbs 20 Push Press, 105/80 lbs 10 Clusters, 105/80 […]