Workout of the Day (WOD)

04/28/2013

4-29-13 WOD

Monday, 4-29-13 SWOD 15 min Find 1RM Front Squat and 3RM Back Squat EMOM 5 Min 1 Front Squat @75% Max and 2 Back Squat w/ […]
04/25/2013

4-26-13 WOD

4-26-13 “Grace” 30 C&J (135/95) THEN “Isabel” 30 Snatch (135/95)
04/24/2013

4-25-13

Thursday, 4-25-13 SWOD 20 min Gymnastics work/ Progression WOD 3 Rounds 1k Row 800m Run
04/23/2013

4-24-13 WOD

Wednesday, 4-24-13 SWOD Find 1 RM Power Snatch/ Skill Work WOD 10 Rounds 10 Front Squat 95/65, 10 DU 9 FS, 20 DU 8FS, 30 DU […]
04/22/2013

4-23-13 WOD

Tuesday, 4-23-13 SWOD 4-4-4-3-3-3-2-2-2 C&J Increase Weight WOD 8 Min Amrap 5 KB Push Press each arm. 55/35 16 Ball Slams 30/20
04/17/2014

4.18.14 WOD

Friday 4/18/14 METCON: “Bradshaw” 3x HSPU 6x Deadlifts (225/155) 12x Pull ups 24x Double unders
04/16/2014

4.17.14 WOD

Thursday 4/17/14 SWOD Squat Cycle – Front at %’s 2×5 @ 50% 3×6 @ 60% 2×4 @ 70% Push Jerk 3RM (5 attempts) METCON: 7 Rounds […]
04/15/2014

4.16.14 WOD

Wednesday 4/16/14 Wind Capacity 4 x 500m Row Full rest before starting next row SWOD 6 min EMOM 1 Clean + 2 Jerks @ 70% METCON: […]
04/14/2014

4.15.14 WOD

Tuesday 4/15/14 SWOD 7 attempts to find a heavy 3RM of: Snatch + Hang + OH Squat Metcon 3 rounds for time of: 15x Knees 2 […]