Workout of the Day (WOD)

05/05/2013

5-6-13 WOD

Monday, 5-6-13 SWOD 3- 100 yard D&B sled pulls (Weight tbd) WOD Randy 75 Snatches (75/55)
05/02/2013

5-3-13 WOD

Friday, 5-3-13 151 WOD 100 Burpees Over Box Jumps=150 (Box jumps to full hip extension, no tap and go.) 1 Rope Climb= 1
05/01/2013

5-2-13 WOD

Thursday, 5-2-13 SWOD 8 sets Back Squat 12@50%, 10@65%, 8@75%, 6@85%, 3@90%, 1@ 95%, 1@100% (NEW PR or 1RM) WOD 6 Rounds 15 Cal Row 15 […]
04/30/2013

5-1-13 WOD

Wednesday, 5-1-13 SWOD 10 Min Find 1RM Power Clean 5 min EMOM every 40 sec 3 Hang Clean, 1 Squat Clean at 75% 1RM WOD 100KB […]
04/29/2013

4-30-13 WOD

Tuesday, 4-30-13 SWOD 1 Mile Run WOD 10 Min Amrap 30 Burpees 10 T2B 10 C2B pull-ups
04/23/2014

4.24.14 WOD

Thursday 4/24/14 Strength Squat Cycle: Front at %’s (Same Rep & % Scheme as Monday) 5 min rest 7 attempts to build to a heavy 1 […]
04/22/2014

4.23.14 WOD

Wednesday 4/23/14 Mobility Spend 10 minutes working shoulder and spine mobility Strength 5×5 Press 70% 9×1 Push Jerk (try & increase weight each set) METCON: 15x […]
04/21/2014

4.22.14 WOD

Tuesday 4/22/14 Wind Capacity 8 x 100m sprints (30 sec rest) METCON: 15 minute AMRAP of: 20x Reverse lunge Alt. (45/35) 15x HRPU 10x Thruster (45/35) […]
04/20/2014

4.21.14 WOD

Monday 4/21/14 SWOD Squat Cycle – Back Squat at %’s METCON: 1-2-3-4-5 Muscle ups (mod C2B x2) 2-4-6-8-10 Snatch (135/85) 6-9-12-15-18 Box Jump (30/24)