Workout of the Day (WOD)

04/21/2013

4-22-13 WOD

Monday, 4-22-13 SWOD 4X 100m Sprints WOD 21-15-9-15-21 Hang Cleans 95/65 Ring Dips Abmats Wall Balls
04/18/2013

4-19-13 WOD

Friday, 4-19-13 WOD Hero ‘Chris Kyle’ 35 FS 115/75 40 DU 38 C2B 40 DU 38 Push Press 115/75 40 DU 38 C2B 40 DU 38 […]
04/17/2013

4-18-13 WOD

Thursday, 4-18-13 SWOD Wide Leg Deadlift 5/5/5/5/5 (185/135) WOD 3 Rounds 800m Run 15 Strict Pullups 15 Strict Ring Dips
04/16/2013

4-17-13 WOD

Wednesday, 4-17-13 SWOD Muscle Up Progression WOD 6 Rounds D&B Bear Crawl 8 Wall Balls 8 KB Snatch (55/35)
04/15/2013

4-16-13 WOD

Tuesday, 4-16-13 SWOD 15 min C&J 1RM/ Skill Work WOD Part 1-6 Rounds 2 HSPU 10 Clapping Push Up Part 2- 6 Rounds 6 Ring Pullups […]
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 […]