running clock

Sunday 2.15.2015

wod CONDITIONING20 min Running Clock For Calories/Reps: 5 Minutes Row for Calories 5 Minutes Max Push Ups 5 Minutes Row for Calories 5 Minutes Max Ring Row

Tuesday 12.16.2014

wodSTRENGTH15 min to find 1 RM OHS

CONDITIONING For Reps on a Running Clock: 0-3 Hang Power Snatch @60% *1 min rest 4-7 Hang Power Clean *3 min rest 10-13 Power Snatch *1 min rest 14-17 Power Clean

Finisher 3 sets 90 sec rotating plank 30 sec middle, 30 sec side, 30 sec side *rest as needed

COMPETITION 8x3 Snatch Grip Deadlift

Saturday 7.19.2014

wod CONDITIONING With a running clock: 0-8 min 1 mile run (alternate partners each 400m) Plate ground to overhead 45/25 with rest of 8 min 8-18 min 1 mile run (alternate partners each 400m) Overhead lunge with plate 45/25 with remaining time