Skill:

Split Jerk

 

Strength: 

12 minutes to work on Pull-ups /lat work.

 

WOD:

Buy in: 5o Cal Row

— then —

25 Wall Balls, 20/14 lbs

20 Toes-to-bars

15 Wall Balls

10 Toes-to-bars

10 Wall Balls

5 Toes-to-bars

— then —

Buy Out: 50 AbMat Sit-up

 

January 12, 2016

WOD for Tuesday, 1/12/2016

Skill: Split Jerk   Strength:  12 minutes to work on Pull-ups /lat work.   WOD: Buy in: 5o Cal Row — then — 25 Wall Balls, […]
January 11, 2016

WOD for Monday 1/11/2016

Strength: Deadlift 10-8-6-4 Use the heaviest weight you can for each set. Rest as needed between sets.   WOD: AMRAP 10 mins: Complete as many rounds […]
January 9, 2016

WOD for Saturday 1/09/2016

WOD 1 AMRAP 15 mins:  Complete as many rounds as possible in 15 mins of: 10 Pull-ups 15 Burpees 20 AbMat Sit-ups 25 Air Squats *rest […]
January 8, 2016

WOD for Friday 12/08/16

Strength: Back Squat 8-8-5-3 Use the heaviest weight you can for each set. Rest as needed between sets. Increase weight each set. WOD: 15-12-9-6-3 reps, for […]