Workout of the Day (WOD)

01/09/2013

1-9-13 WOD (Workout of the Day)

Wednesday, 1/9/13 SWOD Front Squats WOD 8 min Amrap 8 KB Push Press 12 Burpees 16 Abmat Sit-Ups 2 min Rest Repeat 6 min Amrap 2 […]
01/07/2013

1-8-13 WOD (Workout of the Day)

Tuesday, 1/8/13 10 Deadlifts 10 Ring Dips or Box Dips 10 Box Jumps or Alternating Step Ups Repeat 4 Times
01/06/2013

1-7-13 WOD (Workout of the Day)

Monday, 1/7/13 Metabolic Based WOD 4x Down & Backs 200 Jump Rope Singles 20 Leg Scissors 10 T2B 250 Meter Row Repeat 4 Times
04/18/2019

300

#SSWC 300 (Time) Complete the following for time: 25 pull-ups 50 deadlift (135/95) 50 pushups 50 box jumps (24/20) 50 floor wipers (135/95)- holding barbell, toes […]
02/25/2014

2-25-14 WOD

[testimonial title=”TESTIMONIAL_TITLE”] Feb 25th SWOD Back squat: 3 @ 50%, 3 @ 60%, 3 @ 75%, 3 @ 85%, 3×3 pause squats. Rest in bottom for […]
02/25/2014

2-24-14 WOD

Feb 24th SWOD: 6 rounds Every 90 seconds perform: 3 position snatch (from the ground, hang, hi-hang) full snatch. Weight should be heavy each set. WOD […]
02/25/2014

2-21-14 WOD

Friday Feb 21 JJ 1 Clean / 10 HSPU 2 Clean / 9 HSPU 3 Clean / 8 HSPU ……… 10 Clean / 1 HSPU RX […]
02/25/2014

2-20-14 WOD

Feb 20th SWOD Handstand/muscle up work and progressions WOD 1: 10 rounds: 7 burpees, 1 rope climb. WOD 2: 6 min amrap 5 jump squats (with […]