Workout of the Day (WOD)

03/18/2013

3-19-13 WOD

Tuesday, 3-19-13 SWOD 10 min find 1RM Back Squat 8 min EMOM 10 Pull ups (practice kipping) WOD For time 75 Slam Balls (30/20) 75 Decline […]
03/17/2013

3-18-13 WOD

Monday, 3-18-13 SWOD 10 min 1RM Hang Snatch & Snatch Skills WOD 6 Rounds 8x Hang Cleans 115/85 16x Air Squats Every 2 minutes run down […]
03/14/2013

3-15-13 WOD

Friday, 3/15/13 WOD ‘Klepto’
03/13/2013

3-14-13 WOD

Thursday, 3/14/13 SWOD 6×4 DL (light weight/skill/technique) 6×4 shoulder to overhead (light weight/skill/technique) 3,3,3,2,2,1, Box jump find 1RM WOD 21-15-9 Front squat (95/65) *work on depth, […]
03/12/2013

3-13-13 WOD

Wednesday, 3/13/13 SWOD 4×30 sec L sit on small box 4×45 sec V sit hold 4×30 Abmats WOD 4 Rounds 12 Thrusters (95/65) 12 Pull Ups […]
03/16/2014

3-14-14 WOD

March 14 – Friday “Roy” 5 rounds 15 deadlift (225/135) 20 Boxjumps (24/20) 25 pullups
03/12/2014

3-13-14 WOD

Thursday, March 13 SWOD Press 5×3 @80% Superset with 5 strict pull-ups WOD 8 min AMRAP 5 KB Push Press (53/35) 16 Ball Slams (30/20) Cashout Find […]
03/11/2014

3-21-14 WOD

Wednesday, March 12 SWOD Tempo back squat 4×4 @75% 3-1-1 (3 sec down, 1 sec pause, explode up, rest 1 sec) WOD 30 Bears (95/65) EMOM 5 […]
03/11/2014

3-11-14 WOD

Tuesday, March 11 SWOD Deadlift 4×5 @65-70% WOD 4 Rounds 30 HRPU 15 Pwr Snatch (75/55) 12 BJ (24/20) 24 pistols