Workout of the Day (WOD)

01/09/2013

1-9-13 WOD (Workout of the Day)

Wednesday, 1/9/13 SWOD Front Squats WOD 8 min Amrap 8 KB Push Press 12 Burpees 16 Abmat Sit-Ups 2 min Rest Repeat 6 min Amrap 2 […]
01/07/2013

1-8-13 WOD (Workout of the Day)

Tuesday, 1/8/13 10 Deadlifts 10 Ring Dips or Box Dips 10 Box Jumps or Alternating Step Ups Repeat 4 Times
01/06/2013

1-7-13 WOD (Workout of the Day)

Monday, 1/7/13 Metabolic Based WOD 4x Down & Backs 200 Jump Rope Singles 20 Leg Scissors 10 T2B 250 Meter Row Repeat 4 Times
06/17/2019

300

#SSWC 300 (Time) Complete the following for time: 25 pull-ups 50 deadlift (135/95) 50 pushups 50 box jumps (24/20) 50 floor wipers (135/95)- holding barbell, toes […]
12/04/2013

12.5.13 WOD

Thursday Dec 5 SWOD Strict Press 3×3 @85-90% Then Jerk 3×2 @ 90% CJ Max WOD 10-9-8—3-2-1 Front Squat (155/115)(135/95)(95/65) Strict Pullups (scale to bands if […]
12/03/2013

12.4.13 WOD

Wednesday Dec 4 SWOD Death by Wall Ball x3, 10 min cap WOD 10 minute Row (cal) 10 minute Double Under (reps) Rest 3 minutes ..then… […]
12/02/2013

12.3.13 WOD

Tuesday Dec 3 SWOD EMOM 8 min Snatch Complex @ 85-90% (High Hang + Low Hang + Balance) WOD “Members Choice” **Samurai** 15-12-9-6-3 Thrusters (115/85)(105/75)(95/65) Muscle […]
12/02/2013

12.2.13 WOD

Monday Dec 2 SWOD Clean and Jerk 4×3 (1.1.1) @ 85-90% WOD 20 Min AMRAP 800m row 15 ring Dips (If rowers are full do burpees […]