Conditioning:

For time:

Run, 400 m

30 Deadlifts, 185/135 lbs

Run, 400 m

30 Power Cleans, 155/105 lbs

Run, 400 m

30 Shoulder-to-Overheads, 115/85 lbs

Run, 400 m

*one barbell only.

*25 Min Time Cap

 

Accessory:

Bar Dips 45 reps

Banded Tricep Pull Downs 2×20-30 reps

September 28, 2016

WOD for Wednesday 9/28/2016

Conditioning: For time: Run, 400 m 30 Deadlifts, 185/135 lbs Run, 400 m 30 Power Cleans, 155/105 lbs Run, 400 m 30 Shoulder-to-Overheads, 115/85 lbs Run, […]
September 27, 2016

WOD for Tuesday 9/27/2016

Strength: Back Squat 3×3 Use the same weight for each set.   Conditioning: Complete as many rounds as possible in 15 mins of: 10 Overhead Squats, […]
September 25, 2016

WOD for Monday 9/26/2016

Strength: Push Press 8×1 Use the same weight for each set.   Conditioning: For time: 15 Box Jump Overs, 24/20 in 21 Thrusters, 95/65 lbs 25 […]
September 24, 2016

WOD for Saturday 9/24/2016

PARTNER WOD 1: For Time 150 Partner-to-Partner Wall Balls (20/14) Every time the team rests or the ball touches the ground, the team performs 3 burpees. […]