Workout of the Day

Monday 4/14/14

SWOD
Squat Cycle
Eccentric: 3 seconds down, 3 second pause, explode up.
2×5@50%
3×6@60
2×4@75

6 rounds
ME Power Cleans (185/115)
3 min rest
4 rounds
ME Front Rack Lunges (155/105)
3 min rest
2 rounds
ME Shoulder 2 OH (135/95)


04/14/2014

4.14.14 WOD

Monday 4/14/14 SWOD Squat Cycle Eccentric: 3 seconds down, 3 second pause, explode up. 2×5@50% 3×6@60 2×4@75 6 rounds ME Power Cleans (185/115) 3 min rest […]
04/10/2014

4-11-14 WOD

Friday April 11th Mobility Spend 15 minutes working hip and spine mobility WOD “Jerry” 1 mile run 2k row 1 mile run
04/09/2014

4-10-14 WOD

Thursday April 10th SWOD 5×5 Press @ 70% 3×3 Push Press @ 80 WOD 5x H. Squat Clean (185/115)(155/95)(135/75) 25x Abmat 2 50x Double Unders 2 […]
04/08/2014

4-9-14 WOD

Wednesday April 9th SWOD Squat Cycle – Front at %’s followed by Deadlift 3 x 10 WOD 8 rounds 8x KBS (70/53) 8x Jumping pull ups […]