Workout of the Day

12/08/2013

12.9.13 WOD

Monday Dec 9 SWOD Snatch 5×2 @90-95% Then EMOM 5 2 Snatch balance (AHAP) WOD Chipper 50 KBS (53/35) 1 mile Run or Row* (*depending on […]
12/04/2013

12.5.13 WOD

Thursday Dec 5 SWOD Strict Press 3×3 @85-90% Then Jerk 3×2 @ 90% CJ Max WOD 10-9-8—3-2-1 Front Squat (155/115)(135/95)(95/65) Strict Pullups (scale to bands if […]
12/03/2013

12.4.13 WOD

Wednesday Dec 4 SWOD Death by Wall Ball x3, 10 min cap WOD 10 minute Row (cal) 10 minute Double Under (reps) Rest 3 minutes ..then… […]
12/02/2013

12.3.13 WOD

Tuesday Dec 3 SWOD EMOM 8 min Snatch Complex @ 85-90% (High Hang + Low Hang + Balance) WOD “Members Choice” **Samurai** 15-12-9-6-3 Thrusters (115/85)(105/75)(95/65) Muscle […]