Strength:

Deadlift 10-8-6-4

Use the heaviest weight you can for each set. Rest as needed between sets.

 

WOD:

AMRAP 10 mins:
Complete as many rounds as possible in 10 mins of:
2 Sumo Deadlift High-pulls, 75/55 lbs
2 Box Jump Overs, 24/20 in
2 Front Squats, 75/55 lbs
4 Sumo Deadlift High-pulls
4 Box Jump Overs
4 Front Squats
6
6
6…
*add 2 reps for each movement, each round.
January 11, 2016

WOD for Monday 1/11/2016

Strength: Deadlift 10-8-6-4 Use the heaviest weight you can for each set. Rest as needed between sets.   WOD: AMRAP 10 mins: Complete as many rounds […]
January 9, 2016

WOD for Saturday 1/09/2016

WOD 1 AMRAP 15 mins:  Complete as many rounds as possible in 15 mins of: 10 Pull-ups 15 Burpees 20 AbMat Sit-ups 25 Air Squats *rest […]
January 8, 2016

WOD for Friday 12/08/16

Strength: Back Squat 8-8-5-3 Use the heaviest weight you can for each set. Rest as needed between sets. Increase weight each set. WOD: 15-12-9-6-3 reps, for […]
December 29, 2015

12.29.15

  1.Mobility: -Tri-cep mash -Scapula mash -Wrist mobility 2. Warmup: 2 rounds: -400m run -5 walk outs -10 squats -5 strict press -10 sit-ups 2. Strength: […]