plank hold

Tuesday 2.17.2015

wod MORNING CLASSES CANCELLED TUESDAY, FEBRUARY 17 DUE TO WEATHER FIRST CLASS AT 12:15PM & EVENING CLASSES NORMAL

STRENGTH 15 min to find 3 rep TNG Power Snatch

CONDITIONING 20 min EMOM: Even Min - Row 150m/100m Odd Min - 15 KB Swings

Finisher 2 x ME Plank Hold (no more than 3 min)

COMPETITION 5 x 1 min max Rope Climbs; rest as needed

Sunday 1.25.2015

wod CONDITIONING 5 Rounds 30 sec on/off: Burpee (Touch Pull Up Bar) Suicide Side Shuffle Suicide Back Pedal Plank Hold

Monday 8.4.2014

wodSTRENGTH/SKILL2 RM Front Squat with 2 second pause at bottom 3 x 6 per side Bulgarian Split Squat 

CONDITIONING 4 Rounds 200m Run 20 Wall Balls

Post 3 x ME Plank Hold (no longer than 2 min) 

COMPETITION 5 x 50’ Sled Pull