Barbell Strength:

Squat Clean 5×3

*rest 1 minute between each set. These should not be TNG

 

Conditioning:

For time:

Run, 600 m

30 Medicine Ball Cleans, 20/14 lbs

Run, 400 m

20 Strict Pull-ups

Run, 200 m

10 Squat Snatches

October 7, 2016

WOD for Friday 10/7/2016

Barbell Strength: Squat Clean 5×3 *rest 1 minute between each set. These should not be TNG   Conditioning: For time: Run, 600 m 30 Medicine Ball […]
October 6, 2016

WOD for Thursday 10/6/2016

Conditioning: Each for time: Row: 5x 250 m   Conditioning: Tabata Box Jump Tabata Push Press, 75/55 lbs Tabata Sumo Deadlift High-pull, 75/55 lbs Tabata Russian […]
October 5, 2016

WOD for Wednesday 10/5/2016

Pre-Workout Game: -Rowling 10 Frames Conditioning: Complete as many rounds as possible in 28 mins of: -28 Wall Balls, 20/14 lbs -28 Push-ups -28 Front Racked […]
October 4, 2016

WOD for Tuesday 10/04/2016

Core Strength and Conditioning: Every 1 min for 10 mins, alternating between: E: L Sit Hold, 25 secs O: 15 Burpees Conditioning: 3 rounds for time […]