GP WOD:
Teams of 2, alternating rounds:
8 rounds for time of:
15 Kettlebell Swings, 1.5/1 pood
15 Power Cleans, 95/65 lbs
15 Box Jumps, 24/20 in

Open WOD:
“Wittman”
7 rounds for time of:
15 Kettlebell Swings, 1.5/1 pood
15 Power Cleans, 95/65 lbs
15 Box Jumps, 24/20 in

Comp Wod 1
AMRAP 5 min
350 M row
5 Muscle ups

rest 5 min

Comp Wod 2
Amrap 7 minutes of:
7 Burpees, lateral over bar
7 Hang Power Snatch 75/55 lbs

rest 12 min

Comp Wod 3
“Wittman”
7 rounds for time of:
15 Kettlebell Swings, 1.5/1 pood
15 Power Cleans, 95/65 lbs
15 Box Jumps, 24/20 in

July 23, 2016

Saturday 07.23.2016

GP WOD: Teams of 2, alternating rounds: 8 rounds for […]
July 22, 2016

Friday 07.22.2016

Every 2 minutes for 10 minutes 2 push press 2 […]
July 21, 2016

Thursday 07.21.2016

Don’t forget to come down to the LIC Landing tonight […]
July 20, 2016

Wednesday 07.20.2016

Strength Press Press 1×5 at 40% 1RM Press 1×5 at […]