Workout of the Day

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 rep OHS

METCON:
10 min AMRAP of:
5-10-15-20-25…. Pull ups
10-20-30-40-50…. Air squats


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)