Workout of the Day (WOD)

03/05/2013

3-6-13 WOD

Wednesday, 3/6/13 SWOD 5 min find heavy power clean 4 min EMOM 2 hang clean plus one jerk WOD Partner WOD 5 rounds A. Jump rope […]
03/05/2013

3-5-13 WOD

Tuesday, 3/5/13 Mobility WOD WOD 3 Rounds 1k Row 30 Abmats 30 Supermans
03/03/2013

3-4-13 WOD

Monday, 3/4/13 SWOD Find back squat 3 Rep Max 5 min EMOM 3 reps 70% WOD 12 min AMRAP 5 squat cleans (135/95) 10 walking lunges […]
02/28/2013

3-1-13 WOD

Friday, 3/1/13 WOD ‘Filthy 50’
02/27/2013

2-28-13 WOD

Thursday, 2-28-13 SWOD 8 min strict press (5×3) M.E. 1 min push press M.E. 2 min push jerk WOD 4 Rounds 2x d&b Bear Complex 15x […]
03/04/2014

3-4-14 WOD

March 4 – Tuesday SWOD 6 sets of max effort STRICT pull-ups *If you cannot do 5 strict for a set, use bands WOD 6 Rounds […]
03/03/2014

3-3-14 WOD

Mar 3 SWOD EMOM 10 Min KB swings with increasing weights WOD 5-10-15-20-15-10-5 Barbell Thrusters HRPU
02/26/2014

2-27-14 WOD

Feb 27th SWOD: Gymnastic skills. WOD: 12 min amrap: 10 burpee box jumps, 10 Goblet squats 53/35, 5 HSPU
02/25/2014

2-26-14 WOD

Feb 26th SWOD: Oly technique drills. Work on your worse lift. No heavy weights focus on technique and speed under the bar. WOD: 60 second running […]