cross151

Thursday, 1/10/13

SWOD
10 Power Cleans
EMOM 6 min 3x Hang Clean Squat

WOD
4 sets against 3 min running clock
400m Row/Max Effort Box Jump (ME BJ)
400m Row/Max Effort Pull Up (ME PU)
400m Row/ME BJ
400m Row/ME PU

Cash Out
75 Double Unders
75 Hollow Rocks


01/10/2013

1-10-13 WOD (Workout of the Day)

Thursday, 1/10/13 SWOD 10 Power Cleans EMOM 6 min 3x Hang Clean Squat WOD 4 sets against 3 min running clock 400m Row/Max Effort Box Jump […]
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