Barbell:

Every 1 minute for 9 minutes,

Min 1-3: 3 Power Cleans 70-80%

Min 4-6: 2 Power Cleans 80-90%

Min 7-9: 1 Power Clean 90-95%

 

Conditioning:

For time:

30 Thrusters, 105/75 lbs

60 Double Unders

30 Power Snatches

60 Double Unders

30 Back Squats

60 Double Unders

August 18, 2016

WOD for Thursday 8/18/2016

Barbell: Every 1 minute for 9 minutes, Min 1-3: 3 Power Cleans 70-80% Min 4-6: 2 Power Cleans 80-90% Min 7-9: 1 Power Clean 90-95%   […]
August 17, 2016

WOD for 8/17/2016

Skill: Muscle Up Drills   Conditioning: Complete as many rounds as possible in 25 mins of: Run, 400 m 15 Goblet Squats, 1.5/1 pood Run, 200 […]
August 16, 2016

WOD for Tuesday 8/16/2016

Strength: Strict Press 5-5-5-5-5   Conditioning: Complete as many rounds as possible in 7 mins of: 1 Bar Muscle-up 2 Box Jump Overs, 24/20 in 2 […]
August 15, 2016

WOD for Monday 8/15/2016

Strength: Overhead Squat 4-4-4-4-4-4 *Last 3 sets are at the same weight. Conditioning: 3 rounds for time of: 33 Burpees 6 Squat Cleans, 145/105 lbs