Conditioning:

2 rounds for time of:

Run, 600 m

40 Wall Balls

14 Push-ups

10 Box Jumps

14 Push-ups

*Rest 5 minutes then,

2 rounds for time of:

100 Double Unders

30 Overhead Walking Lunge With Plates

10 Pull-ups

10 Bumper Plate Burpees

10 Pull-ups

(For those who will compete Open RX, you have the option to do Overhead Lunges with barbell (95/65). Burpees then must be performed as bar facing.)

January 14, 2017

WOD for Saturday 1/14/2017

Conditioning: 2 rounds for time of: Run, 600 m 40 Wall Balls 14 Push-ups 10 Box Jumps 14 Push-ups *Rest 5 minutes then, 2 rounds for […]
January 13, 2017

WOD for Friday 1/13/2016

Strength: Front Squat 4×2   Conditioning: 10-9-8-7-6-5-4-3-2-1 reps, for time of: Toes-to-bar Floor Press, 135/80 lbs Bar Facing Burpee
January 12, 2017

WOD for Thursday 1/12/2017

Skill: Ring Muscle Up   Conditioning: Tabata! Russian Kettlebell Swing Hang Power Clean, 95/65 lbs Mountain Climbers The Tabata interval is 20 secs of work followed […]
January 11, 2017

WOD for Wednesday 1/11/2017

Strength: Push Press 4×3 Use the same weight for each set.   Conditioning: 3 rounds for time of: 8 Handstand Push-ups 30 AbMat Sit-ups 15 Overhead […]