Strength:

Push Press :

3×8 at 55% 1RM

 

WOD:

Every 1 min for 20 mins do:
Min 1: 12/10 Row (calories)s
Min 2: 25 Air Squats
Min 3: 10 Strict Pull-ups/scaled 15 ring rows
Min 4: 7 Power Cleans, 115/85 lbs
Min 5: Rest
January 21, 2016

WOD for Thursday 01/21/2016

Strength: Push Press : 3×8 at 55% 1RM   WOD: Every 1 min for 20 mins do: Min 1: 12/10 Row (calories)s Min 2: 25 Air […]
January 20, 2016

WOD for Wednesday 1/20/2016

Skill: HSPU/ HS Hold   WOD 1: Every 1 min for 4 mins do: Handstand Hold, 40 secs   WOD 2: For time: 30 Deadlifts, 135/95 […]
January 19, 2016

WOD for Tuesday 1/19/2016

Strength: Strict Press : 1 Rep Max Skill: OHS/ Snatch Balance WOD: With a 12 min running clock… Complete “Annie” 50-40-30-20-10 reps, for time of: Double […]
January 18, 2016

WOD for Monday 1/18/2016

Strength: Back Rack Reverse Lunge Step 3×6 Use the same weight for each set. Rest as needed between sets.   WOD: Complete as many rounds as […]