Strength:

Push Press

7-7-7

Use the heaviest weight you can for each set, no fails

Rest 2 mins between sets.

Conditioning:

3 rounds for time of:

-15 Push-ups

-20 Front Rack Lunges, 105/75 lbs (10 each leg)

-Run, 400 m

January 3, 2017

WOD for Tuesday 1/3/17

Strength: Push Press 7-7-7 Use the heaviest weight you can for each set, no fails Rest 2 mins between sets. Conditioning: 3 rounds for time of: […]
January 2, 2017

WOD for Monday 1/2/2017

HAPPY NEW YEAR!  Strength: Front Squat : -4×3 at 70% 1RM Conditioning: For 4 cycles: AMRAP in 2 mins of: -5 Thrusters, 96/65 lbs -5 Pull-ups […]
December 31, 2016

WOD for Saturday 12/31/2016

Conditioning: “Windansea Baseline” 3 rounds, each round for time, of: -50 Air Squats -40 AbMat Sit-ups -30 Push-ups -20 Pull-ups -10 Burpees -Run, 400 m *Rest […]
December 30, 2016

WOD for Friday 12/30/2016

Strength: Back Squat : 3×10 at 55% 1RM rest 1:30 between sets Conditioning: 5 rounds for time of: -Run, 200 m -10 Thrusters, 95/65 lbs