Strength Accessory:

A. Strict Pull-ups 8×5 Rest 45 secs between sets.

B. 75/50 Push-ups *every break= 150m row

 

Conditioning:

9-6-3 reps, for time of:

Bear Complex, 135/95 lbs

Bar Muscle-up

(15-12-9 Jumping C2B or 11-8-5 Jumping Bar Muscle-up)

 

September 18, 2016

WOD for Monday 9/19/2016

Strength Accessory: A. Strict Pull-ups 8×5 Rest 45 secs between sets. B. 75/50 Push-ups *every break= 150m row   Conditioning: 9-6-3 reps, for time of: Bear […]
September 17, 2016

WOD for Saturday 9/17/2016

Remember class now starts at 9am! Conditioning: As many rounds as possible in 35 mins: -3 rounds- 200m Medball Run 15 Medball sit-ups 12 Medball Push-ups […]
September 16, 2016

WOD for Friday 9/16/2016

Strength: Every 1 minute, for 10 mins: 1 Squat Clean & Jerk   Conditioning: For time: 200 Double Unders 60 Box Jumps, 24/20 in 30 Handstand […]
September 15, 2016

WOD for Thursday 9/15/2016

First day of NO SUGAR CHALLENGE!!     Strength: Back Squat 3×8 across   Conditioning: Every 1 min for 15 mins, alternating between: Min 1: Sled […]