Strength:

Strict Press 3×7

Use the same weight for each set.

 

Conditioning:

Complete as many rounds as possible in 12 mins of:

8 Floor Press, 105/70 lbs

12 Box Jump Overs

10 Front Rack Lunges, 105/70 lbs

Cash Out: 100 Abmats *Competitors do GHD’s or Weighted Abmats

June 14, 2016

WOD for Tuesday 6/14/2016

Strength: Strict Press 3×7 Use the same weight for each set.   Conditioning: Complete as many rounds as possible in 12 mins of: 8 Floor Press, […]
June 13, 2016

WOD for Monday 6/13/2016

Conditioning: Fran 21-15-9 reps, for time of: Thruster, 95/65 lbs Pull-up Strength: Deadlift 5-5-5-5-5 We will do Fran first, then our Deadlift.  
June 11, 2016

WOD for Saturday 6/11/2016

PARTNER WOD 20 rounds for time of: 10 Dumbbell Snatches 10 Wall Balls 10 AbMat Sit-ups Run, 100 m *One partner does a full round then […]
June 10, 2016

WOD for Friday 6/10/2016

Strength: Back Rack Reverse Lunge 4-4-4 Conditoning: For time: 100 Air Squats 100 Double Unders 50 Push-ups 50 Weighted Box Step-ups (20″) 25 Pull-ups 25 Burpees […]