Workout of the Day (WOD)

07/15/2013

7-10-13 WOD

Wednesday, 7-10-13 SWOD 10 min to build 1RM Snatch Rest 2 minutes 3 min M.E. Handstand holds WOD (10 rounds) 50m Sprint 8x DL RX 165/100 […]
07/08/2013

7-9-13 WOD

Tuesday July 9th SWOD 10 min to build 3rm C&J 5min EMOM 3x squat cleans + 3x extra front squats WOD 10 min AMRAP 10x Pwr […]
07/08/2013

7-8-13 WOD

Monday July 8th SWOD 5×5 bench followed by 75 push ups for time 5×5 back squat followed by 75 air squats for time WOD 800m row […]
07/01/2013

7-2-12 WOD

Tuesday 7-2-13 SWOD Back Squat 10 min to find 1RM WOD 16 min AMRAP 10x med ball cleans 15x Push up w. feet on med ball […]
07/01/2013

7-1-13 WOD

Monday July 1st SWOD 6×3 Push Jerk WOD 5 rounds (4 min Rnds/1min rest) 20x Wall Shots 15x Deadlifts (Rx Bodyweight/ scaled 60%) 10 Box Jumps […]
06/25/2014

6-24-14 WOD

Tuesday 6/24 SWOD Back Squat 1×10 @55%, 1×8 @ 60%, 1×8@65%, 1×5@70% Strict Press 3×8 @65% WOD 21-15-9 Box Jumps (24/20) Kb Swing (53/35) SDHP (75/55)
06/22/2014

6-23-14 WOD

Monday SWOD Hang Power Snatch (5×2) @ 60% Hang Power Clean + Jerk (5×2) @ 60% WOD 5 Rnds for time 4 Push Press (135/95) from […]
06/22/2014

6-20-14 WOD

Friday 6/20/14 Strength Squat Cycle – Front find 1RM WOD “Nicole” 20 Minute AMRAP of: 400M Run M.E. Pull ups *Score is total # of pull […]
06/22/2014

6-19-14

Thursday 6/19/14 Open Gym – Skills & Mobility Mobility Spend 10 minutes working leg and hip mobility Mobility Spend 10 minutes working Shoulder mobility