Accessory:

Every 1 min for 8 mins, alternating between:

Plank Hold, 40 secs

12 Dumbbell Box Step-ups, 50/35 lbs

 

Conditioning:

Complete as many rounds as possible in 14 mins of:

40 Wall Balls, 20/14 lbs

30 Russian Kettlebell Swings, 1.5/1 pood \

20 AbMat Sit-ups

10 Push Press, 75/55 lbs

March 8, 2017

WOD for Wednesday 3/8/2017

Accessory: Every 1 min for 8 mins, alternating between: Plank Hold, 40 secs 12 Dumbbell Box Step-ups, 50/35 lbs   Conditioning: Complete as many rounds as […]
March 7, 2017

WOD for Tuesday 3/7/2017

Skill: Every 1 min for 8 mins, alternating between: E: 10 Single Arm DB Overhead Squats (5 ea. arm) O:  10 Pistols (Alternating Legs)s (5 ea. […]
March 6, 2017

WOD for Monday 3/6/2017

Strength: Deadlift 3×3 (across)   Conditioning: For time: 15 Power Cleans, 135/95 lbs  (Rx+ 165/115) 10 Box Jumps, 24/20 in 1 Ring Muscle Up 12 Power […]
March 3, 2017

WOD for 3/3/2017

CrossFit Games Open 17.2 As many reps as possible in 12 mins of: 2 Rounds of: Dumbbell Front Rack Walking Lunge, 50/35 lbs, 50 ft 16 […]