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 […]
05/01/2014

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04/30/2014

5-1-14 WOD

Thursday 5/1/14 Strength 7 Minute to build a heavy 3RM of: OHS Followed by: 12 Minute EMOM of: 4 Mins of: 5x Press @75% 4 Mins […]
04/30/2014

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04/29/2014

4-30-14 WOD

Wednesday 4/30/14 Strength Squat Cycle – Front %’s same as Monday 6 Minute EMOM of: 4x C&J Touch N Go (add 10 lbs every minute) WOD […]