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WOD

Monday, August 26, 2019

Strength Stamina SquatsAlternating On the Minute x 12 (6 Rounds): 3 Front Squat6 Back Squats Barbell: 72% of 3-Rep Max Back Squat Conditioning “Sucker Punch”21-18-15-12-9:Kettlebell Swings...
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Friday, August 23, 2019

Strength On the 1:30 x 7 Sets:1 Snatch Pull1 Low Hang Power Snatch Conditioning “Crazy Stairs”For Time: 10 Rounds of “Chest to Bar Cindy”50/35 Calorie Row30...
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Tuesday, August 20, 2019

Strength Gymnastics Conditioning5 Rounds:300 Meter Row + 40% Unbroken Ring Muscle-ups Conditioning “30 Rock”AMRAP 20:30 Kettlebell Swings (53/35)30 Push Presses (95/65)21/15 Calorie Assault Bike30 Toes...
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Monday, August 19, 2019

Strength Alternating On the Minute x 12 (6 Rounds): 2 Front Squat4 Back SquatsBarbell: 78% of 3 Rep Max Back Squat Conditioning “Dirty Water”For Time: 100 Double...
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Thursday, August 15, 2019

Strength 10:00 to establish heavy 4 rep (2 each) Pistol SquatOr Pistol Progressions Conditioning 5 Rounds with a partner 400m run30 KB Swings (24/16)***Partner hangs from...
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Wednesday, August 14, 2019

Strength On the 1:30 x 5 Sets:Pausing Clean PullLow-Hang Squat CleanFront Squat Conditioning “IHOP”AMRAP 15:60 Double Unders30/24 Calorie Row5 Power Cleans (165/115)5 Hang Squat Cleans...
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Tuesday, August 13, 2019

Strength Push Press5 Sets of 3 Conditioning “Swole Cycle”8 Rounds of 20 Seconds On / 10 Seconds Off: Strict Pull-upsAssault Bike CaloriesStrict Handstand Push-upsAssault Bike Calories
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