step up

Wednesday 4.1.2015

wodSTRENGTHA. 1RM Front Squat B. 3 x 8 Weighted Step Up

CONDITIONING For Time: 15-12-9 Full Clean 135/95 Burpee Over the Bar

Finisher 3 x 30 Sit Ups

COMPETITION 5 x 50’ Sled Push

Friday 1.9.2015

wodSTRENGTHA.10 x 2 @ 50% Back Squat to Box B. 3 x 10 Weighted Step Ups

CONDITIONING 21-15-9 Thrusters 95/65 Burpees

Finisher Tabata Plank

COMPETITION 3 x 20 Reverse Hyper

Monday 11.3.2014

wodSTRENGTHA. 15 min to find 1RM Deadlift B. 3 x 10 Weighted Step Ups (10 per side)

CONDITIONING 4 Rounds: 30 Air Squats 200m Run 30 Steps Walking Lunge 200m Run

COMPETITION 3 x 10 Pistols (5 per side) 8 Seated L-Sit Rope Climbs for time (only go up halfway)