Workout of the Day (WOD)

07/16/2013

7-17-13 WOD

Wednesday July 17th SWOD 200 Double Unders /600 Singles WOD 4 rounds 2 Laps + Prowler Push or Sled Pull 12x Burpee Pull ups
07/15/2013

7-16-13 WOD

Tuesday July 16th SWOD Deadlift Snatch grip 3 point position 5-3-5-3-1 WOD (For time) Break up however you want of: 50 HSPU 50 PULL UPS 50 […]
07/15/2013

7-15-13 WOD

Monday July 15th SWOD 3-3-3-3 Power Clean 3-3-3-3 Push Jerk 3-3-3-3 Clean and Jerk WOD 1k Row for time or 1 mile Run for time. Those […]
07/15/2013

7-12-13 WOD

Friday July 12th Benchmark Friday Chelsea Each min on the min for 30 min: 5 Pull-ups, 10 Push-ups, 15 Air Squats.
07/15/2013

7-11-13 WOD

Thursday July 11th SWOD 5×5 Front squats 3×3 Tempo front squats @ 21X1 WOD Partner WOD 8 total rounds total 1 person working at a time […]
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 […]
04/08/2014

4-9-14 WOD

Wednesday April 9th SWOD Squat Cycle – Front at %’s followed by Deadlift 3 x 10 WOD 8 rounds 8x KBS (70/53) 8x Jumping pull ups […]
04/07/2014

4-8-14 WOD

Tuesday April 8th SWOD Snatch Balance 5 x 2 @ 70% 5 set of: 3 position snatch @ 60% (Hi – Lo – Floor) WOD 10 […]
04/06/2014

4-7-14 WOD

Monday April 7th “HAPPY BIRTHDAY ZAK” SWOD Squat Cycle – Back based on %’s then Jerk (from the rack) 8 x 3 AHAP WOD 60x HRPU […]