Strength:

Strict Press 4×2

GHD Sit-ups 4×10

*Do a set of GHDs in between strict press sets.

 

WOD:

4 rounds for time of:

5 Handstand Push-ups

7 Toes-to-bars

9 Row or Bike (calories)s

12 Bumper Plate Ground To Overheads, 45/25 lbs

14 Overhead Walking Lunge With Plates, 45/25 lbs (7 ea. leg)

January 28, 2016

WOD for Thursday 1/28/2016

Strength: Strict Press 4×2 GHD Sit-ups 4×10 *Do a set of GHDs in between strict press sets.   WOD: 4 rounds for time of: 5 Handstand […]
January 26, 2016

WOD for Tuesday 1/26/2016

REMINDER!¬†Yelp will be at the 4pm class to film video! Strength: Overhead Squat 3×3   WOD: 5 rounds for time of: 5 Clean & Jerks, 135/95 […]
January 25, 2016

WOD for Monday 1/25/2016

Strength: Find your Back Squat 5 Rep Max.   WOD: 21-15-9-6-3 reps, for time of: AbMat Sit-up Thruster, 95/65 lbs Push-up
January 22, 2016

WOD for Friday 1/22/2016

Skill: A single max effort Box Jump for total height.   Strength: Front Squat 4-4-4-4   WOD: Complete as many rounds as possible in 13 mins […]