Workout of the Day (WOD)

01/26/2013

1-26-13 WOD

Saturday, 1/26/13 Partner WOD 40 burpees 80 kb snatches 100 ball slams 80 ring dips 40 burpee plates 20 down & back sled pull
01/24/2013

1-25-13 WOD

Friday, 1/25/13 Modified Murph 2000m Row 100 kb Swings 45/35 Rx 200 Box Jumps 20″/14″ Rx 300 Scissor Kicks 2000m Row
01/23/2013

1-24-13 WOD

Thursday, 1/24/13 SWOD 15 min build to 1 RM C & J WOD 7 Rounds Alt Leg Split jerk x12 (RX 95/65) DU 24 (50 singles) […]
01/22/2013

1-23-13 WOD (Workout of the Day)

Wednesday, 1/23/13 SWOD Row intervals 250m x8 Rest 30 secs WOD Tabata 8 rounds 25 secs on 15 sec off Jumping Pull Ups HRPU Barbell Lunges […]
01/22/2013

1-22-13 WOD (Workout of the Day)

Tuesday, 1-22-13 SWOD EMOM 6 min 20 sec Hang Snatch 7 min Power Snatch WOD For Time 25, 20, 15 *Front Squat RX 115/85 *Burpee over […]
03/16/2014

3-14-14 WOD

March 14 – Friday “Roy” 5 rounds 15 deadlift (225/135) 20 Boxjumps (24/20) 25 pullups
03/12/2014

3-13-14 WOD

Thursday, March 13 SWOD Press 5×3 @80% Superset with 5 strict pull-ups WOD 8 min AMRAP 5 KB Push Press (53/35) 16 Ball Slams (30/20) Cashout Find […]
03/11/2014

3-21-14 WOD

Wednesday, March 12 SWOD Tempo back squat 4×4 @75% 3-1-1 (3 sec down, 1 sec pause, explode up, rest 1 sec) WOD 30 Bears (95/65) EMOM 5 […]
03/11/2014

3-11-14 WOD

Tuesday, March 11 SWOD Deadlift 4×5 @65-70% WOD 4 Rounds 30 HRPU 15 Pwr Snatch (75/55) 12 BJ (24/20) 24 pistols