slasher

Wednesday 5.20.2015

wodSTRENGTHA. 5 RM Floor Press B. 3 x ME Ring Dips  

CONDITIONING 7 min AMRAP: Burpees

Finisher 3 x 10 1-Arm Row 3 x 15 sec per side KB Slasher 

COMPETITION 30 HSPU 3 x 30 sec Banded Pushdowns

Thursday 12.11.2014

wod CONDITIONING 5 Rounds: a. 1-Arm KB Swing LEFT x10 b. 1-Arm KB Swing RIGHT x10 c. Slasher LEFT x10 d. Slasher RIGHT x10 e. KB Hang High Pull x10 f.  1-Arm KB OHS LEFT x10 g. 1-Arm KB OHS RIGHT x10 *2 min rest between rounds

 

Wednesday 10.15.2014

wodSTRENGTHA. 12 min EMOM:  2 Back Squats @ 70% B. 3 x 10 (per side) Weighted Step Ups

CONDITIONING For Time: 21-15-9 KB Swing 53/35 Burpee Box Jump

Finisher 50 Slashers (each direction)

COMPETITION 5 x 50ft Reverse Sled Drag