Strength Conditioning:

Every 1 min for 8 mins do:

6-8 Strict Pull-ups/ Chin Ups

8-10 Push-up (hand release)s

 

Conditioning:

Complete as many rounds as possible in 12 mins of:

20 Row Calories

5 Deadlifts, 225/155 lbs

20 Kettlebell Swings, 53/35 lbs

May 11, 2016

WOD for Wednesday 5/11/2016

Strength Conditioning: Every 1 min for 8 mins do: 6-8 Strict Pull-ups/ Chin Ups 8-10 Push-up (hand release)s   Conditioning: Complete as many rounds as possible […]
May 10, 2016

WOD for Tuesday 5/10/2016

Strength: Find your Push Press 5 Rep Max. Push Press 2×10 @ 80% of 5 Rep Max. Use same weight for both sets. Touch-n-G0   Conditioning: […]
May 9, 2016

WOD for Monday 5/9/2016

Strength: Back Squat 7-7-4-3-3 Use the heaviest weight you can for each set. Rest 2 mins between sets.   Conditioning: 1-5, 5-1┬áreps, for time of: Push […]
May 7, 2016

WOD for Saturday 5/07/2016

WOD 1: Tabata Kettlebell Swing (Russian), 1.5/1 pood Plank Hold Jumping Split Lunge, 45/25 lbs Wall Ball, 20/14 lbs, 10/9 ft The Tabata interval is 20 […]