Barbell Strength:

Every 1 min for 1o mins.

1 Snatch

Build up to heavy single for the day

 

Barbell Cycling: 

Every 1 min for 5 mins.

5 Power Snatch (Touch & Go)

70% of todays 1RM

 

Accessory:

Single arm bent over DB row 3×10

30 Strict Pull Ups

30 GHD Sit-ups

January 24, 2017

WOD for Tuesday 1/24/2017

Barbell Strength: Every 1 min for 1o mins. 1 Snatch Build up to heavy single for the day   Barbell Cycling:  Every 1 min for 5 […]
January 23, 2017

WOD for Monday 1/23/2017

Strength: Front Squat 3×3 Use the same weight for each set. Rest 1:30 between sets.   Conditioning: Complete as many rounds as possible in 12 mins […]
January 21, 2017

WOD for Saturday 1/21/2017

Warm Up: Tic Tac Toe   Conditioning: Complete as many rounds as possible in 30 mins of: 100 Air Squats 100 AbMat Sit-ups 50 Weighted Box […]
January 20, 2017

WOD for Friday 1/20/2017

Gymnastics Conditioning: Every 1 min for 8 mins, alternating between: E: 6-9 Handstand Push-ups O: 50 Double Unders   Conditioning: 30-20-10 reps, for time of: Overhead […]