Conditioning:

In 15 mins do:

50 Overhead Lunges, 75/55 lbs

50 Lateral Bar Jumps

50 Sumo Deadlift High-pulls

50 V-ups

then in the remaining time, AMRAP of:

Burpees

 

Accessory:

4 Super Sets of:

10 Barbell Hip Thrust

8 Ring Dips

20 Banded Hamstring Curls (light band)

8 Tricep Extension

December 2, 2016

WOD for Friday 12/2/2016

Conditioning: In 15 mins do: 50 Overhead Lunges, 75/55 lbs 50 Lateral Bar Jumps 50 Sumo Deadlift High-pulls 50 V-ups then in the remaining time, AMRAP […]
December 1, 2016

WOD for Thursday 12/1/2016

Barbell: Every 1 min for 9 mins do: Power Snatch + Hang Power Snatch   Conditioning: For time: Plate Carry, 200 m — then — 3 […]
November 30, 2016

WOD for Wednesday 11/29/2016

Conditioning: 8 rounds for time of: Run, 200 m 12 Goblet Squats 10 Box Jumps, 24/20 in 5 Pull-ups 5 Toes-to-bars Rest 1:30 between each round. […]
November 29, 2016

WOD for Tuesday 11/29/2016

Strength: Strict Press- work up to a heavy single set of 4   Conditioning: 2 rounds for time of: 15 Squat Cleans, 115/85 lbs 10 Push […]