Workout of the Day (WOD)

01/26/2013

1-26-13 WOD

Saturday, 1/26/13 Partner WOD 40 burpees 80 kb snatches 100 ball slams 80 ring dips 40 burpee plates 20 down & back sled pull
01/24/2013

1-25-13 WOD

Friday, 1/25/13 Modified Murph 2000m Row 100 kb Swings 45/35 Rx 200 Box Jumps 20″/14″ Rx 300 Scissor Kicks 2000m Row
01/23/2013

1-24-13 WOD

Thursday, 1/24/13 SWOD 15 min build to 1 RM C & J WOD 7 Rounds Alt Leg Split jerk x12 (RX 95/65) DU 24 (50 singles) […]
01/22/2013

1-23-13 WOD (Workout of the Day)

Wednesday, 1/23/13 SWOD Row intervals 250m x8 Rest 30 secs WOD Tabata 8 rounds 25 secs on 15 sec off Jumping Pull Ups HRPU Barbell Lunges […]
01/22/2013

1-22-13 WOD (Workout of the Day)

Tuesday, 1-22-13 SWOD EMOM 6 min 20 sec Hang Snatch 7 min Power Snatch WOD For Time 25, 20, 15 *Front Squat RX 115/85 *Burpee over […]
01/28/2014

1-28-14 WOD

JAN 28 SWOD Snatch 3×2 @80% 2×1 @90% 1×1 @95% WOD 18 minute AMRAP 15 Pullups 30 Pushups 45 Situps 20-15-10-5 yard shuttle run
01/28/2014

1-27-14 WOD

JAN 27 SWOD EMOM 12 Odd minute: 1 Full Clean + 1 Jerk Even minute: 2 Snatch Grip dead lift **aim for 60% of traditional Deadlift […]
01/23/2014

1-24-14 WOD

Friday Jan 24 SWOD EMOM 6 Full Clean+3 Front Squat @ 85% Clean max WoD Open 12.3 AMRAP 18min 15 Box jump (24/20) 12 Push Press […]
01/22/2014

1-23-14 WOD

Thursday Jan 23 SWOD 4×5 Strict Press (from ground) 75-85% Superset with 3 weighted pullups (AHAP) WoD Tabata (40 on 20 off) -Row (cal) -Burpee over […]