Strength:

Back Squat 5-5-5-5

Rest as needed. Take your time.

 

 

Conditioning:

Complete as many rounds as possible in 7 mins of:

10 Wall Balls, 20/14 lbs

7 Power Snatches, 75/55 lbs

*make it hurt

September 20, 2016

WOD for Tuesday 9/20/2016

Strength: Back Squat 5-5-5-5 Rest as needed. Take your time.     Conditioning: Complete as many rounds as possible in 7 mins of: 10 Wall Balls, […]
September 18, 2016

WOD for Monday 9/19/2016

Strength Accessory: A. Strict Pull-ups 8×5 Rest 45 secs between sets. B. 75/50 Push-ups *every break= 150m row   Conditioning: 9-6-3 reps, for time of: Bear […]
September 17, 2016

WOD for Saturday 9/17/2016

Remember class now starts at 9am! Conditioning: As many rounds as possible in 35 mins: -3 rounds- 200m Medball Run 15 Medball sit-ups 12 Medball Push-ups […]
September 16, 2016

WOD for Friday 9/16/2016

Strength: Every 1 minute, for 10 mins: 1 Squat Clean & Jerk   Conditioning: For time: 200 Double Unders 60 Box Jumps, 24/20 in 30 Handstand […]