WOD 1/25/2016
Conditioning: 4min AMRAP 4 Strict Pull-Ups 8 Push Presses (95/65) Rest 4 minutes, and then . . . 4min AMRAP 15 Kettlebell Swings...
WOD 1/22/2016
Strength: Back Squats 3×10@70% Conditioning: 4 RFT 400m Run 30 ft Handstand Walk 20 Slamball Sit Ups (30/20) Skill Work: ...
WOD 1/21/2016
STRENGTH: EMOM for 10 min - Snatch Grip DL; Hang Snatch (full squat); OHS Conditioning: AMRAP in 7min 15 WBs (20/14) 20 DUs (or DU...
WOD 1/20/2016
SKILL 12 minutes of pistol progressions Conditioning: 3 RFT 10 DL (185/135) 20 Pull-Ups (scale up 7 MUs) 15 Box Jumps Skill Work:...
WOD 1/18/2016
Strength: Shoulder Press 3×10@70% 10-9-8-7-6-5-4-3-2-1 Ring Dips Toes to Bar KBS (55/35) Ring Rows Skill Work: Ring Muscle Up ...
WOD 1/18/2016
Strength: Hang Power Clean 5-5-5-5 7 RFT 3 Power Cleans (135/95 lbs) 6 Front Squats (135/95 lbs) 9 Push-Ups Skill Work: Skin the...