Gymnastic Conditioning:

Every 1 min for 8 mins, alternating between:

-5 Bar Muscle-ups

-40 Double Unders

Conditioning:

AMRAP 12 mins:

-20 Wall Balls, 20/14 lbs

-15 Burpee Over Wall Balls

-10 Hang Power Snatches, 75/55 lbs

October 14, 2016

WOD for Friday 10/14/2016

Gymnastic Conditioning: Every 1 min for 8 mins, alternating between: -5 Bar Muscle-ups -40 Double Unders Conditioning: AMRAP 12 mins: -20 Wall Balls, 20/14 lbs -15 […]
October 13, 2016

WOD for Thursday 10/13/2016

Strength: Push Press 1 Rep Max   Conditioning: 3 rounds for time of: Run, 400 m 10 Push Jerks, 120/90 lbs 10 Front Squats, 120/90 lbs
October 12, 2016

WOD for Wednesday 10/12/2016

Conditioning: Every 1 min for 24 mins, alternating between: Min 1: 20 Air Squats Min 2: 25 AbMat Sit-ups Min 3: 12 Box Jump Overs Min […]
October 11, 2016

WOD for Tuesday 10/11/2016

Strength: Deadlift 8-8-8-8   Conditioning: 6 rounds for time of: 3 Power Cleans 6 Handstand Push-ups 9 Lateral Burpee (Over Barbell)s