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WODs & News

13
Oct

Monday October 14th 2019

Strength: Push Press off the rack build to heavy single for the day 

Conditioning: 

13 MIN AMRAP 

10 Push Presses 135/95/65

250M Row 

10 strict pullups 

250m Row 

CompWod: 

Redo/Makeup Open Wod 20.1 

7
Oct

Tuesday October 8th 2019

Conditioning: 

On the 5:00x 4 rounds: 

20 single arm DB snatches 50/35/25

40 air squats 

20/15 cal row 

  • Make sure athletes pick weights they can finish each round in no more than 4-4:30 mins