Workout of the Day (WOD)

03/11/2013

3-12-13 WOD

Tuesday, 3/12/13 SWOD 5×7 Bent Over Row 6 min EMOM 6 DL @75% and 3 KB Snatch per Arm WOD 5 Rounds 5 Ring Dips 10 […]
03/10/2013

3-11-13

Monday, 3/11/13 SWOD/Skill/Technique Overhead Squat (Technique and slow progression) HSPU & HS Holds WOD 10 min every minute on the minute 5 Bench Press @ 75% […]
03/08/2013

3-9-13 WOD

Saturday, 3/9/13 Warm Up 2 Rounds 10 Each Pull Ups Sit Ups Squats Push Ups WOD 15 min AMRAP 10 Push Press 10 Lunges Max Double […]
03/07/2013

3-8-13 WOD

Friday, 3/8/13 SWOD Push Press WOD ‘Cindy’
03/06/2013

3-7-13 WOD

Thursday, 3/7/13 SWOD Snatch Progression 6×3 WOD 4 Rounds 10 Wall ball 20 HRPU 15 Box Jumps 30 KB Swings (Rest 2 min between rounds)
03/09/2014

3-10-14 WOD

Monday, March 10 SWoD EMOM 8 2x Clean + 1 Jerk WOD 21-15-9-15-21 Ring dips Abmat Wallball
03/06/2014

3-7-14 WOD

March 7 – Friday Jackie 1000 m row 50 Thrusters (45/35) 30 pullups
03/06/2014

3-6-14 WOD

March 6 – Thursday CF Open Skill Day -Double Unders -Toes to Bar -squatting efficiency -Mobility
03/05/2014

3-5-14 WOD

March 5 – Wednesday SWoD EMOM 6 min Snatch->Hang Snatch x2 @ 70% Then EMOM 4 Snatch Balance -> 2 OHS WoD 7 min AMRAP 1 […]