Workout of the Day (WOD)

03/11/2013

3-12-13 WOD

Tuesday, 3/12/13 SWOD 5×7 Bent Over Row 6 min EMOM 6 DL @75% and 3 KB Snatch per Arm WOD 5 Rounds 5 Ring Dips 10 […]
03/10/2013

3-11-13

Monday, 3/11/13 SWOD/Skill/Technique Overhead Squat (Technique and slow progression) HSPU & HS Holds WOD 10 min every minute on the minute 5 Bench Press @ 75% […]
03/08/2013

3-9-13 WOD

Saturday, 3/9/13 Warm Up 2 Rounds 10 Each Pull Ups Sit Ups Squats Push Ups WOD 15 min AMRAP 10 Push Press 10 Lunges Max Double […]
03/07/2013

3-8-13 WOD

Friday, 3/8/13 SWOD Push Press WOD ‘Cindy’
03/06/2013

3-7-13 WOD

Thursday, 3/7/13 SWOD Snatch Progression 6×3 WOD 4 Rounds 10 Wall ball 20 HRPU 15 Box Jumps 30 KB Swings (Rest 2 min between rounds)
04/20/2014

4.21.14 WOD

Monday 4/21/14 SWOD Squat Cycle – Back Squat at %’s METCON: 1-2-3-4-5 Muscle ups (mod C2B x2) 2-4-6-8-10 Snatch (135/85) 6-9-12-15-18 Box Jump (30/24)
04/17/2014

4.18.14 WOD

Friday 4/18/14 METCON: “Bradshaw” 3x HSPU 6x Deadlifts (225/155) 12x Pull ups 24x Double unders
04/16/2014

4.17.14 WOD

Thursday 4/17/14 SWOD Squat Cycle – Front at %’s 2×5 @ 50% 3×6 @ 60% 2×4 @ 70% Push Jerk 3RM (5 attempts) METCON: 7 Rounds […]
04/15/2014

4.16.14 WOD

Wednesday 4/16/14 Wind Capacity 4 x 500m Row Full rest before starting next row SWOD 6 min EMOM 1 Clean + 2 Jerks @ 70% METCON: […]