Workout of the Day (WOD)

05/12/2013

5-13-13 WOD

Monday, 5-13-13 SWOD Squat Clean 1RM EMOM every 40 sec for 7 min, 1 Power Clean + 2 Front Squats at 75% 1RM WOD 10 Air […]
05/09/2013

5-10-13 WOD

Friday, 5-10-13 SWOD 1 Mile RUN WOD ‘Fran’
05/08/2013

5-9-13 WOD

Thursday, 5-9-13 SWOD 5×5 Strict Press Death By Push Press at 75% strict press weight WOD 60 BJ 24/20 50 Barbell Thrusters 40 DU 30 HRPU […]
05/07/2013

5-8-13 WOD

Wednesday, 5-8-13 SWOD 5 Min EMOM on min. 3×3 OHS, Snatch Balance, Snatch Squat WOD 12 min AMRAP 2 burpee pull-ups, 2 KB Swings (55/35) progress […]
05/06/2013

5-7-13 WOD

Tuesday, 5-7-13 SWOD DL 6 sets of 5 increasing weight after each set. After each set 1RM Box Jump. WOD 6 Rounds 1 Lap around bldg […]
04/30/2014

5-1-14 WOD

Thursday 5/1/14 Strength 7 Minute to build a heavy 3RM of: OHS Followed by: 12 Minute EMOM of: 4 Mins of: 5x Press @75% 4 Mins […]
04/29/2014

4-30-14 WOD

Wednesday 4/30/14 Strength Squat Cycle – Front %’s same as Monday 6 Minute EMOM of: 4x C&J Touch N Go (add 10 lbs every minute) WOD […]
04/28/2014

4-29-14 WOD

Tuesday 4/29/14 Wind Capacity (24 Minutes to complete): 4 rnds of 400M Run + 500M Row (Rest 60 secs btwn sets) WOD (12 Minute Cap) 50x […]
04/24/2014

4.25.14 WOD

Friday 4/25/14 Mobility Spend 15 min working hip and shoulder mobility METCON “Annie’s Twisted Ladder” 50-40-30-20-10-20–30-40-50 Double Unders Abmat sit ups E3MOM 1x rope climb