Workout of the Day

Wednesday Dec 11

SWOD
Turkish Getup Skill work
…then…
KB clean skill work

WOD
In any order
-Complete 3000 total pounds Ground to overhead (for example 10 300 pound clean and jerks, 15 200# snatches, or 67 45# clean and jerks)
-30 GHD situps
-3 30s Freestanding Handstands (scale to 3 x 60s against wall)


12/10/2013

12.11.13 WOD

Wednesday Dec 11 SWOD Turkish Getup Skill work …then… KB clean skill work WOD In any order -Complete 3000 total pounds Ground to overhead (for example […]
12/09/2013

12.10.13 WOD

Tuesday Dec 10 SWOD Back Squat 1×3 50% 1×3 75% 1×2 95% 1×5 75% 1×5 50% WOD 10 x 250m Row sprints Rest double time the […]
12/08/2013

12.9.13 WOD

Monday Dec 9 SWOD Snatch 5×2 @90-95% Then EMOM 5 2 Snatch balance (AHAP) WOD Chipper 50 KBS (53/35) 1 mile Run or Row* (*depending on […]
12/04/2013

12.5.13 WOD

Thursday Dec 5 SWOD Strict Press 3×3 @85-90% Then Jerk 3×2 @ 90% CJ Max WOD 10-9-8—3-2-1 Front Squat (155/115)(135/95)(95/65) Strict Pullups (scale to bands if […]