Workout of the Day

March 26 – Wednesday

SWOD
EMOM 12
Even -> Clean + 2 FS + 1 Jerk @100-120% Snatch max
Odd -> Snatch grip deadlift + Snatch High-pull

WOD
14 min AMRAP
2 Down & back bear crawl
18 wallball (20/14)
8 alt KB Snatch (55/35)


03/25/2014

3-26-14 WOD

March 26 – Wednesday SWOD EMOM 12 Even -> Clean + 2 FS + 1 Jerk @100-120% Snatch max Odd -> Snatch grip deadlift + Snatch […]
03/24/2014

3-25-14 WOD

March 25 – Tuesday SWoD Bench Press 4×8 @60-70% Superset with 250m sprint row WOD 50 DU 40 abmat 30 K2E 20 TGU (26/19) 10 HSPU
03/24/2014

3-24-14 WOD

March 24 – Monday SWOD Weighted good mornings (light) 4×8 Superset with 8 weighted step-ups (same weight as GMs) WoD 15 min AMRAP 5 C2B 5 […]
03/24/2014

3-21-14 WOD

March 21 – Friday Open 14.4 Or Crossfit Total II Clean – Bench Press – Overhead Squat *rest to full recovery 2k row