Speed Endurance:

3 rounds for time of:

5 Seated Box Jumps, 30/24′

10 Jumping Squats, 3/4 depth

20 45lb Plate Lateral Jumps

Max Effort Row, 30 secs

Repeat every 2:30 minutes

*Courtesy of Chris Hinshaw

 

Conditioning:

21-15-9-6-3 reps, for time of:

Front Squat, 75/55 lbs

Toes-to-bar

Box Jump, 24/20 in

May 6, 2016

WOD for Friday 5/6/2016

Speed Endurance: 3 rounds for time of: 5 Seated Box Jumps, 30/24′ 10 Jumping Squats, 3/4 depth 20 45lb Plate Lateral Jumps Max Effort Row, 30 […]
May 5, 2016

WOD for Thursday 5/5/2016

Skill: Every 1 min for 5 mins do: Handstand Hold, 40 secs   Skill/ Strength: Every 2 mins for 12 mins do: 1 Hang Power Snatch […]
May 4, 2016

WOD forWednesday 5/4/2016

Strength: Good Morning 5-5-5 @ light intensity   WOD: For time: 100 Air Squats Run, 600 m 50 Push-ups Run, 400 m 25 Deadlifts, 205/145 lbs […]
May 3, 2016

WOD for Tuesday 5/3/2016

Strength: Every 1 min for 5 mins: Strict Press 5 Strict Press, pick load Every 1 min for 5 mins: Push Press 3 Push Press, pick […]