Workout of the Day

Wednesday April 2nd

SWOD
Spend 10 minutes find todays 1RM C&J
Deadlift 3RM (5 sets)

WOD:
Complete AMRAP in 4 minutes of:
500 meter row
10 Burpee Box Jump-Overs (24”/20”)
20 Toes-to-Bar
30 Shoulder to Overhead #115/75 lbs
40 Kettlebell Swings #53/35
50 Double Unders
Rest 3 mins
Complete AMRAP in 6 minutes
Rest 3 mins
Complete chipper for time (15 min cap)


04/01/2014

4-2-14 WOD

Wednesday April 2nd SWOD Spend 10 minutes find todays 1RM C&J Deadlift 3RM (5 sets) WOD: Complete AMRAP in 4 minutes of: 500 meter row 10 […]
03/31/2014

3-31-14 WOD

Monday March 31st SWOD Find 1 RM Back Squat Snatch – 6×3 AHAP (Touch&Go) WOD 10 min Cap 50-40-30-20-10 DU 25-20-15-10-5 KB Snatch (53/35) Extra Credit […]
03/27/2014

3-28-14 WOD

March 28 – Friday Open 14.5 Or “Kelly” 5 Rounds 400 m run 30 Box Jumps (24/20) 30 Wallball (20/14)
03/26/2014

3-27-14 WOD

March 27 – Thursday SWOD Double Under skill work (10 min) Shoulder mobility for OHS (10 min) WOD 25, 20, 15 Front Squat (115/85) Burpee over […]