Workout of the Day (WOD)

04/02/2013

4-2-13 WOD

Tuesday, 4/2/13 SWOD 3 rounds – TGU (heavy) WOD 6 rounds Even rounds: 30 pull ups & 250m row or 200m run Odd rounds: 60 scissor […]
04/02/2013

4-1-13 WOD

Monday, 4/1/13 SWOD Find 1RM Front Squat WOD 4 Rounds EVEN RDS: Twice around Bldg/ME KB Swing 53/36. ODD RDS: Twice Around Bldg/ME Double Unders. Against 4 min clock
03/28/2013

3-29-13 WOD

Friday, 3-29-13  WOD ‘Karen’
03/27/2013

3-28-13 WOD

Thursday, 3-28-13 SWOD Snatch progression 5 min emom WOD Buy in: 50 weighted abmat 5 laps around bldg. 15 deadlifts 185/115 3 laps around bldg 10 […]
03/26/2013

3-27-13 WOD

Wednesday, 3-27-13 SWOD Mobility WOD 30 DU (90 singles) 3 Power Cleans (155/105) 30 Wall Balls 6 Power Cleans 15 T2B 9 Power Cleans 15 T2B […]
02/25/2014

2-21-14 WOD

Friday Feb 21 JJ 1 Clean / 10 HSPU 2 Clean / 9 HSPU 3 Clean / 8 HSPU ……… 10 Clean / 1 HSPU RX […]
02/25/2014

2-20-14 WOD

Feb 20th SWOD Handstand/muscle up work and progressions WOD 1: 10 rounds: 7 burpees, 1 rope climb. WOD 2: 6 min amrap 5 jump squats (with […]
02/18/2014

2-19-14 WOD

Feb 19th SWOD Front Squats: 2 @ 50%, 2 @ 60%, 2 @ 75%, 1 @ 80%, 4 @ 90% WOD 12 min amrap: 3 box […]
02/17/2014

2-18-14 WOD

Feb 18th SWOD 6 min EMOM Clean+Push Press+Split Jerk @ 70% of Split jerk max (if too heavy on push press take it down a little) […]