Workout of the Day (WOD)

02/01/2013

2-1-13 WOD

Friday, 2-1-13 SKILLS GYMNASTICS WOD ‘Battle Royale’ 7 min amrap 1 Hang Power Clean (115/85) 1 KB swing (53/35) 1 Box Jump (24/20) 2 Hang Power […]
01/30/2013

1-31-13 WOD

Thursday, 1/31/13 SWOD 4×6 back squat @70% 4×6 front squat @70% (For each – hold at bottoms rep for 2 sec) WOD 8 min amrap Front […]
01/30/2013

1-30-13 WOD

Wednesday, 1/30/13 SWOD 10 min deadlift 1RM 5×4 snatch deadlift pull 65% WOD 1000m Row Buy In 4 Rounds Farmer Carry Down & Back x5 Hang […]
01/28/2013

1-29-13 WOD

Tuesday, 1/29/13 SWOD Death by Thrusters WOD 20 min amrap 10 med ball cleans 20 ring push ups 15 T2B
01/28/2013

1-28-13 WOD

Monday, 1-28-13 SWOD 10 min heavy snatch 10 min power clean (Maintain mechanics while increasing weight) WOD For Time: 50 Russian kettle bell Swing rx55/45 25 […]
03/19/2014

3-20-14 WOD

March 20 – Thursday SWOD EMOM 12 Even -> Clean and Jerk AHAP Odd -> 15 jumping jacks WOD 10min AMRAP 30 burpees 10 TTB 10 […]
03/18/2014

3-19-14 WOD

March 19th – Wednesday SWOD Find today’s 1 rep Snatch max in 10 minutes Then EMOM 6 Snatch+Snatch Balance at 75% of today’s max WOD 21-15-9 […]
03/17/2014

3-18-14 WOD

March 18th – Tuesday SWOD 1) Rope Climb skill work (10 min) 2) 10 minute row for distance WOD 4 rounds 7 Hang Clean (135/95) 7 […]
03/16/2014

3-17-14 WOD

March 17th – St Patty’s Day SWOD Back Squat 5×8 @ 60-70% WOD 3 Rounds 17 Wall balls (20/14) 17 box jumps (24/20) 17 burpees Cashout […]