Workout of the Day (WOD)

01/09/2013

1-9-13 WOD (Workout of the Day)

Wednesday, 1/9/13 SWOD Front Squats WOD 8 min Amrap 8 KB Push Press 12 Burpees 16 Abmat Sit-Ups 2 min Rest Repeat 6 min Amrap 2 […]
01/07/2013

1-8-13 WOD (Workout of the Day)

Tuesday, 1/8/13 10 Deadlifts 10 Ring Dips or Box Dips 10 Box Jumps or Alternating Step Ups Repeat 4 Times
01/06/2013

1-7-13 WOD (Workout of the Day)

Monday, 1/7/13 Metabolic Based WOD 4x Down & Backs 200 Jump Rope Singles 20 Leg Scissors 10 T2B 250 Meter Row Repeat 4 Times
04/26/2019

300

#SSWC 300 (Time) Complete the following for time: 25 pull-ups 50 deadlift (135/95) 50 pushups 50 box jumps (24/20) 50 floor wipers (135/95)- holding barbell, toes […]
01/07/2014

1-8-14 WOD

JAN 8 SWOD Death By Handstand Pushup 2 per minute WOD CHIPPER…CHIPPER…chipper 30 cal row 30 box jumps 30 Wall-ball (20/14) 30 Bent-over rows (45/35) Rest […]
01/07/2014

1-7-14 ANNIVERSARY WOD

JAN 7 1 Year Anniversary!!!! Thank you so much for a great 1st year SWOD “151” WOD 12 min AMRAP 5 Dead Lift (135/95) 5 Snatch […]
01/05/2014

1.6.14 WOD

Monday JAN 6 SWOD EMOM 8 min Clean & Jerk + Jerk @70-75% WOD 5 rounds: Rest after each round equal to round time 10 Pullups […]
01/02/2014

1.3.14 WOD

SWOD Jerk+Jerk (From Floor) 8 sets building to 80% WOD Barbara 5 Rounds for time (time each round) -20 Pullups -30 Pushups -40 Situps -50 Squats […]