Strength:

Back Squat- work up to a heavy set of 5

 

Barbell Conditioning:

Every 1 min for 6 mins do:

Min 1: 6 Unbroken Thrusters

Min 2: 5 Unbroken Thrusters

Min 3: 4 Unbroken Thrusters

Min 4: 3 Unbroken Thrusters

Min 5: 2 Unbroken Thrusters

Min 6: 1 Thruster

Increase weight each minute.

 

Conditioning: 

Every 1 min for 8 mins, alternating between:

E: 10 Lateral Burpee (Over Barbell)s

O: 12 Feet Elevated Ring Rows

May 16, 2016

Strength: Back Squat- work up to a heavy set of 5   Barbell Conditioning: Every 1 min for 6 mins do: Min 1: 6 Unbroken Thrusters […]
May 14, 2016

WOD for Saturday 5/14/2016

Complete as many rounds as possible in 10 mins of: Run, 400 m 30 AbMat Sit-ups 10 Medicine Ball Cleans Rest 2 minutes As many reps […]
May 13, 2016

WOD for Friday 5/13/2016

Skill Conditioning:  Every 1 min for 10 mins, alternating between: Even: 20 Air Squats Odd: Handstand Hold, 30 secs   Barbell Conditioning: For time: 30 Bear […]
May 12, 2016

WOD for Thursday 5/12/2016

Strength: Front Rack Lunge 8-8-8   Conditioning: 3, 2, 1 TABATA! Tabata Power Snatch, 75/55 lbs Tabata Mountain Climbers Tabata Thruster, 75/55 lbs Tabata Burpee   […]