Conditioning:

For time:

40 Overhead Squats, 75/55 lbs

40 Bar Facing Burpees

40 Sumo Deadlift High-pulls, 75/55 lbs

40 Box Jump Overs (24/20″)

40 Floor Press, 75/55 lbs

40 Row Calories

 

Accessory:

ME Plank Hold

Double Under practice

Erector Crunch 5×8

September 23, 2016

WOD for 9/23/2016

Conditioning: For time: 40 Overhead Squats, 75/55 lbs 40 Bar Facing Burpees 40 Sumo Deadlift High-pulls, 75/55 lbs 40 Box Jump Overs (24/20″) 40 Floor Press, 75/55 […]
September 22, 2016

WOD for Thursday 9/22/2016

Strength: Push Press 2-2-2-2-2-2 Use the heaviest weight you can for each set. Rest 2:30 between sets.   Conditioning: For time: Run, 400 m — then […]
September 21, 2016

WOD for Wednesday 9/21/2016

Conditioning: 8 rounds for time of: 10 Burpees 15 Jumping Alternating Lunges 20 Double Unders Shuttle Run, 25 yd (5 x 5 yds) Rest 1:30 Include […]
September 20, 2016

WOD for Tuesday 9/20/2016

Strength: Back Squat 5-5-5-5 Rest as needed. Take your time.     Conditioning: Complete as many rounds as possible in 7 mins of: 10 Wall Balls, […]