Workout of the Day (WOD)

09/24/2013

9-24-13 WOD

Tuesday September 24th  SWOD 4 sets 6x Single-Arm KB Press Rest 90 seconds 6x Romanian Deadlift Rest 90 seconds WOD  20 min AMRAP 1x 300M Sprint/Run […]
09/22/2013

9-23-13 WOD

Monday September 23rd  SWOD: Mobility warm up 7 sets of: Power Clean x 1.1.1 Pause and reset 10 seconds before next reps pull. WOD Every 6 […]
09/18/2013

9-18-13 WOD

Wednesday September 18th SWOD Four sets of: Bench Press x 6 reps Rest 90 seconds Strict Pull-Ups x Max Reps Rest 90 seconds WOD Five rounds […]
09/18/2013

9-17-13 WOD

Tuesday September 17th A. Four sets of: Deadlift x 5 reps (Build quickly to a heavy 5 rep, then begin the four sets) Rest 20 seconds […]
09/18/2013

9-16-13 WOD

Monday Sept 16, 2013 A. Three sets of: Front Squat x 6 reps @ 30X1 Rest 90 seconds Ring Rows x 11 reps Rest 90 seconds […]
06/10/2014

6-10-14 WOD

Tuesday 6/10/14 Gymnastics Skills Take 10 -15 Minutes and work on 3 of the following: Pistols, Handstand Push-Ups, Wall Climbs, Kipping Pull-Ups, Butterfly Pull-Ups, Muscle-Ups, L-Sits, […]
06/09/2014

6-9-14 WOD

Monday 6/9/14 STRENGTH: Squat Cycle – Front at %’s 7 Minute EMOM of: Snatch 1.1.1 (increase weight every set) WOD 12 Minute AMRAP of: 100M Row […]
06/05/2014

6-6-14 WOD

Friday, 6/6/14 WOD “Chelsea” Score is total rounds completed fully 30 Minute EMOM of: 5x Pull ups 10x Push ups 15x Air Squats *If you fail […]
06/05/2014

6-5-14 WOD

Thursday 6/5/14 Strength Squat Cycle – Back at %’s Hang Snatch – 3-3-3-2-2-2-1-1 WOD: 12 Minute AMRAP of: 20x Alt KB Snatch #53/35 200M KB Carry