ROMWOD 

or

Accessory Conditioning: 

Every 1 min for 25 mins, alternating between:

Min 1: Wall Sit, 20/14 lbs, 40 secs

Min 2: 12/10 Row Calories

Min 3: Sled Drag, 50 ft

Min 4: 20 AbMat Sit-ups

Min 5: Rest

March 2, 2017

WOD for Thursday 3/2/2017

ROMWOD  or Accessory Conditioning:  Every 1 min for 25 mins, alternating between: Min 1: Wall Sit, 20/14 lbs, 40 secs Min 2: 12/10 Row Calories Min […]
March 1, 2017

WOD for 3/1/2017

Conditioning: 5 rounds for time of: Run, 400 m 5 Toes-to-bars 10 Deadlifts, 115/85 lbs 5 Toes-to-bars 14 Front Rack Lunges, 115/85 lbs
February 28, 2017

WOD for Tuesday 2/28/2017

Barbell Conditioning: Every 1 min for 8 mins, alternating between: E: 5 Power Clean (Touch & Go)s O: 10 Bar Facing Burpees   Conditioning: 21-15-9 reps, […]
February 27, 2017

WOD for Monday 2/27/2017

Skill: Butterfly Pull Up   Conditioning: 2 rounds for time of: 50 Double Unders 20 Wall Balls, 20/14 lbs 12 Pull-ups *Rest 2 mins then repeat