Workout of the Day (WOD)

03/05/2013

3-6-13 WOD

Wednesday, 3/6/13 SWOD 5 min find heavy power clean 4 min EMOM 2 hang clean plus one jerk WOD Partner WOD 5 rounds A. Jump rope […]
03/05/2013

3-5-13 WOD

Tuesday, 3/5/13 Mobility WOD WOD 3 Rounds 1k Row 30 Abmats 30 Supermans
03/03/2013

3-4-13 WOD

Monday, 3/4/13 SWOD Find back squat 3 Rep Max 5 min EMOM 3 reps 70% WOD 12 min AMRAP 5 squat cleans (135/95) 10 walking lunges […]
02/28/2013

3-1-13 WOD

Friday, 3/1/13 WOD ‘Filthy 50’
02/27/2013

2-28-13 WOD

Thursday, 2-28-13 SWOD 8 min strict press (5×3) M.E. 1 min push press M.E. 2 min push jerk WOD 4 Rounds 2x d&b Bear Complex 15x […]
04/14/2014

4.15.14 WOD

Tuesday 4/15/14 SWOD 7 attempts to find a heavy 3RM of: Snatch + Hang + OH Squat Metcon 3 rounds for time of: 15x Knees 2 […]
04/14/2014

4.14.14 WOD

Monday 4/14/14 SWOD Squat Cycle Eccentric: 3 seconds down, 3 second pause, explode up. 2×5@50% 3×6@60 2×4@75 6 rounds ME Power Cleans (185/115) 3 min rest […]
04/10/2014

4-11-14 WOD

Friday April 11th Mobility Spend 15 minutes working hip and spine mobility WOD “Jerry” 1 mile run 2k row 1 mile run
04/09/2014

4-10-14 WOD

Thursday April 10th SWOD 5×5 Press @ 70% 3×3 Push Press @ 80 WOD 5x H. Squat Clean (185/115)(155/95)(135/75) 25x Abmat 2 50x Double Unders 2 […]