Strength:

Front Squat 3×10

Same weight for all 3 sets. Moderately light.

Conditioning:

“The Siligato”

For time:

Run, 400 m

30 AbMat Sit-ups

25 Box Jumps, 24/20 in

15 Thrusters, 80/60 lbs

50 Lateral Burpee (Over Barbell)s

15 Thrusters, 80/60 lbs

25 Box Jumps, 24/20 in

30 AbMat Sit-ups

Run, 400 m

September 1, 2016

WOD for Thursday 9/1/2016

Strength: Front Squat 3×10 Same weight for all 3 sets. Moderately light. Conditioning: “The Siligato” For time: Run, 400 m 30 AbMat Sit-ups 25 Box Jumps, […]
August 31, 2016

WOD for Wednesday 8/31/2016

Skill: Muscle Up   Conditioning: Complete as many rounds as possible in 10 mins of: 5 Toes-to-bars 10 Kettlebell Swings, 1.5/1 pood 20 Double Unders
August 30, 2016

WOD for Tuesday 8/30/2016

Conditioning: 10 rounds for time of: 3 Squat Snatches 9 Wall Balls, 20/14 lbs   Core Work: Standing banded abs: 100 reps Weighted Side Obliques 5×5 […]
August 29, 2016

WOD for Monday 8/29/2016

Strength: Find your Strict Press 1 Rep Max.   Conditioning: 21-15-9 reps, for time of: Power Clean, 115/80 lbs Shoulder-to-Overhead *7 Bar-facing-Burpees after each set