Workout of the Day (WOD)

03/18/2013

3-19-13 WOD

Tuesday, 3-19-13 SWOD 10 min find 1RM Back Squat 8 min EMOM 10 Pull ups (practice kipping) WOD For time 75 Slam Balls (30/20) 75 Decline […]
03/17/2013

3-18-13 WOD

Monday, 3-18-13 SWOD 10 min 1RM Hang Snatch & Snatch Skills WOD 6 Rounds 8x Hang Cleans 115/85 16x Air Squats Every 2 minutes run down […]
03/14/2013

3-15-13 WOD

Friday, 3/15/13 WOD ‘Klepto’
03/13/2013

3-14-13 WOD

Thursday, 3/14/13 SWOD 6×4 DL (light weight/skill/technique) 6×4 shoulder to overhead (light weight/skill/technique) 3,3,3,2,2,1, Box jump find 1RM WOD 21-15-9 Front squat (95/65) *work on depth, […]
03/12/2013

3-13-13 WOD

Wednesday, 3/13/13 SWOD 4×30 sec L sit on small box 4×45 sec V sit hold 4×30 Abmats WOD 4 Rounds 12 Thrusters (95/65) 12 Pull Ups […]
04/24/2014

4.25.14 WOD

Friday 4/25/14 Mobility Spend 15 min working hip and shoulder mobility METCON “Annie’s Twisted Ladder” 50-40-30-20-10-20–30-40-50 Double Unders Abmat sit ups E3MOM 1x rope climb
04/23/2014

4.24.14 WOD

Thursday 4/24/14 Strength Squat Cycle: Front at %’s (Same Rep & % Scheme as Monday) 5 min rest 7 attempts to build to a heavy 1 […]
04/22/2014

4.23.14 WOD

Wednesday 4/23/14 Mobility Spend 10 minutes working shoulder and spine mobility Strength 5×5 Press 70% 9×1 Push Jerk (try & increase weight each set) METCON: 15x […]
04/21/2014

4.22.14 WOD

Tuesday 4/22/14 Wind Capacity 8 x 100m sprints (30 sec rest) METCON: 15 minute AMRAP of: 20x Reverse lunge Alt. (45/35) 15x HRPU 10x Thruster (45/35) […]