Workout of the Day (WOD)

08/26/2013

8-23-13 WOD

SWOD 4 sets 3x Shoulder Press Rest 90 sec. 3x Weighted Pull-Ups Rest 90 sec WOD “Annie” Rounds of 50, 40, 30, 20, 10 reps of: […]
08/21/2013

8-22-13 WOD

Thursday August 22nd  SWOD Mobility 15-20 min WOD A. 12-15 minutes to build to 1RM Snatch B. Using ~75% of what you worked up to in […]
08/21/2013

8.21.13 WOD

Wednesday, August 21st  SWOD 4 Sets Back Squat x 5 reps Rest 20 seconds Pull-Ups x Max Reps Rest 3 minutes WOD 2 Rds for Time […]
08/19/2013

8-20-13 WOD

August 20th, Tuesday SWOD 1 mile run for time WOD Against a 3 min running clock 20 pull-ups 30 Push-ups 40 Ab Mats 50 Air Squats […]
08/18/2013

8-19-13 WOD

August 19th, Monday SWOD 3 sets 10x Chest 2 Bar (work on kip and smooth motion) 60 sec Nose 2 Wall Handstand holds Push Jerk 8 […]
05/15/2014

5-16-14 WOD

Friday 5/16/14 Strength Squat Cycle – Front at %’s Hero WOD “Gator” 8 Rounds for time of: 5x Front squats #185/125 26x Ring Push ups
05/14/2014

5-15-14 WOD

Thursday 5/15/14 Skill work Muscle up progressions Strength 3 x 10 Bench Press AHAP WOD 21-15-9 of: Thrusters #115/75 Box Jumps 24/20
05/14/2014

5-14-14 WOD

Wednesday 5/14/14 Mobility Spend 10 minutes PreHab Shoulder & mobility Strength Squat Cycle – Back at %’s WOD 6 Rounds of: 1 Min: M.E. Hang Snatch […]
05/14/2014

5-13-14 WOD

Tuesday 5/13/14 Skill work 10 Min EMOM of: Odd Minutes: 6-8x HSPU Even Minutes: 8-10 T2B WOD 20 Minute AMRAP of: 400M Run 15x OH Lunge […]