Workout of the Day (WOD)

05/12/2013

5-13-13 WOD

Monday, 5-13-13 SWOD Squat Clean 1RM EMOM every 40 sec for 7 min, 1 Power Clean + 2 Front Squats at 75% 1RM WOD 10 Air […]
05/09/2013

5-10-13 WOD

Friday, 5-10-13 SWOD 1 Mile RUN WOD ‘Fran’
05/08/2013

5-9-13 WOD

Thursday, 5-9-13 SWOD 5×5 Strict Press Death By Push Press at 75% strict press weight WOD 60 BJ 24/20 50 Barbell Thrusters 40 DU 30 HRPU […]
05/07/2013

5-8-13 WOD

Wednesday, 5-8-13 SWOD 5 Min EMOM on min. 3×3 OHS, Snatch Balance, Snatch Squat WOD 12 min AMRAP 2 burpee pull-ups, 2 KB Swings (55/35) progress […]
05/06/2013

5-7-13 WOD

Tuesday, 5-7-13 SWOD DL 6 sets of 5 increasing weight after each set. After each set 1RM Box Jump. WOD 6 Rounds 1 Lap around bldg […]
03/27/2014

3-28-14 WOD

March 28 – Friday Open 14.5 Or “Kelly” 5 Rounds 400 m run 30 Box Jumps (24/20) 30 Wallball (20/14)
03/26/2014

3-27-14 WOD

March 27 – Thursday SWOD Double Under skill work (10 min) Shoulder mobility for OHS (10 min) WOD 25, 20, 15 Front Squat (115/85) Burpee over […]
03/25/2014

3-26-14 WOD

March 26 – Wednesday SWOD EMOM 12 Even -> Clean + 2 FS + 1 Jerk @100-120% Snatch max Odd -> Snatch grip deadlift + Snatch […]
03/24/2014

3-25-14 WOD

March 25 – Tuesday SWoD Bench Press 4×8 @60-70% Superset with 250m sprint row WOD 50 DU 40 abmat 30 K2E 20 TGU (26/19) 10 HSPU