Conditioning:

4 rounds for time of:

25 AbMat Sit-ups

15 Deadlifts, 135/95 lbs

10 Front Squats, 135/95 lbs

Rest 5 mins

4 rounds for time of:

Run, 200 m

25 Kettlebell Swings, 1.5/1 pood

15 Burpees

November 23, 2016

WOD for Wednesday 11/23/2016

Conditioning: 4 rounds for time of: 25 AbMat Sit-ups 15 Deadlifts, 135/95 lbs 10 Front Squats, 135/95 lbs Rest 5 mins 4 rounds for time of: […]
November 22, 2016

WOD for Tuesday 11/22/2016

Shoulder Stability Strength: Turkish Get Up 3×4 (2 ea. arm)   Conditioning: WOD 1: Row 500 m Perform at 110% effort / RPE 20 Rest 4 […]
November 21, 2016

WOD for Monday 11/20/2016

Strength: Back Squat 3×5 at 75% 1RM   Conditioning: Complete as many rounds as possible in 10 mins of: 5 Thrusters, 105/75 lbs 35 Double Unders […]
November 18, 2016

WOD for Friday 11/17/2016

Odd Object Conditioning: Every 1 min for 12 mins, alternating between: E: 7 Devil Press O: 12 Row Calories   Conditioning: Complete as many rounds as […]