Workout of the Day (WOD)

11/11/2013

11.12.13 WOD

Tuesday, November 12 SWOD EMOM 8 min 1 Clean + 2 Jerks @ 70-80% WOD Tabata (20/10) -Air Squats -Ab Rollouts -Deadlift (225/155)(185/135)(135/95) -Double Unders
11/11/2013

11.11.13 WOD

Monday Nov 11 SWOD 4x100m sprint 4x200m sprint 1x400m run WOD “Hammer” 5 Rounds 5 Power Clean (135/95) 10 Front Squat (135/95) 5 Jerk (135/95) 20 […]
11/07/2013

11.8.13 WOD

Friday Nov 8 SWOD Find BS 1RM in 20 minutes WOD Diane (8 min cap) 21-15-9 Dead Lifts (225) HSPU Rest 4 minutes Annie (8 min […]
11/07/2013

11.7.13 WOD

Thursday Nov 7 SWOD Find 1RM Strict press …then… 3×5 Push Press at that weight WOD 4 Rounds, 1 minute per station Bar or Ring Muscle […]