Workout of the Day (WOD)

07/16/2013

7-17-13 WOD

Wednesday July 17th SWOD 200 Double Unders /600 Singles WOD 4 rounds 2 Laps + Prowler Push or Sled Pull 12x Burpee Pull ups
07/15/2013

7-16-13 WOD

Tuesday July 16th SWOD Deadlift Snatch grip 3 point position 5-3-5-3-1 WOD (For time) Break up however you want of: 50 HSPU 50 PULL UPS 50 […]
07/15/2013

7-15-13 WOD

Monday July 15th SWOD 3-3-3-3 Power Clean 3-3-3-3 Push Jerk 3-3-3-3 Clean and Jerk WOD 1k Row for time or 1 mile Run for time. Those […]
07/15/2013

7-12-13 WOD

Friday July 12th Benchmark Friday Chelsea Each min on the min for 30 min: 5 Pull-ups, 10 Push-ups, 15 Air Squats.
07/15/2013

7-11-13 WOD

Thursday July 11th SWOD 5×5 Front squats 3×3 Tempo front squats @ 21X1 WOD Partner WOD 8 total rounds total 1 person working at a time […]
07/01/2014

6-30-14

Monday 6/30/14 SWOD Deadlift – find 3RM SWOD Chipper 50 Air Squats 40 Ring Rows 30 Wall Balls 20 Pull-Ups 10 Burpees
07/01/2014

6-27-14 WOD

Friday 6/27/14 SWOD Find OHS (15-20 min) WOD “Jackie” 1000m Row 50 Thrusters (45/35) 30 Pull-ups
06/26/2014

6-26-14 WOD

Thursday 6/26/14 Gymnastic Movements (20 Minutes) Skin the cat, L Sits, etc WOD 12 Min AMRAP 3x C&J (155/115) 30 Double Unders
06/25/2014

6-25-14

Wednesday 6/25 SWOD EMOM 10 Snatch – increase weight each min WOD 15 min AMRAP 2 rope climbs 20 wallball (20/14) 200m run