Conditioning:

As many reps as possible in 3 mins of:

Power Snatch, 75/55 lbs

-rest 3 minutes-

then,

As many reps as possible in 3 mins of:

Burpees

 

Accessory:

Pendlay Row 3×12

Single Arm Db Bent Over Row 3×10

Pull-up (negative)s 5x ME seconds

November 15, 2016

WOD for Tuesday 11/15/2016

Conditioning: As many reps as possible in 3 mins of: Power Snatch, 75/55 lbs -rest 3 minutes- then, As many reps as possible in 3 mins […]
November 14, 2016

WOD for Monday 11/14/2016

Strength: Back Squat 3×10 at 55% 1RM *must stay at same weight for all sets.   Conditioning: 30-20-15-10 reps, for time of: Box Jump, 24/20 in […]
November 12, 2016

WOD for Saturday 11/12/2016

PARTNER WOD!   2 rounds for time of: 50 Air Squats 50 Partner Med Ball Situps 50 Box Jumps, 24/20 in 50 Burpee Over Partners 50 […]
November 11, 2016

WOD for Friday 11/11/2016

“The Disposable Hero WOD” 5 rounds for time of: 400 m Run 40 m Walking Lunge *25 Knees-to-elbows 25 Push-ups 25 Burpee Pull-ups *5 Burpee penalty […]