Workout of the Day

Wednesday Dec 4

SWOD
Death by Wall Ball x3, 10 min cap

WOD
10 minute Row (cal)
10 minute Double Under (reps)
Rest 3 minutes
..then…
2 Rounds
Max effort 250m row
Max effort double unders

12/03/2013

12.4.13 WOD

Wednesday Dec 4 SWOD Death by Wall Ball x3, 10 min cap WOD 10 minute Row (cal) 10 minute Double Under (reps) Rest 3 minutes ..then… […]
12/02/2013

12.3.13 WOD

Tuesday Dec 3 SWOD EMOM 8 min Snatch Complex @ 85-90% (High Hang + Low Hang + Balance) WOD “Members Choice” **Samurai** 15-12-9-6-3 Thrusters (115/85)(105/75)(95/65) Muscle […]
12/02/2013

12.2.13 WOD

Monday Dec 2 SWOD Clean and Jerk 4×3 (1.1.1) @ 85-90% WOD 20 Min AMRAP 800m row 15 ring Dips (If rowers are full do burpees […]
11/27/2013

11.28.13 WOD

Thursday Nov 28 Happy Thanksgiving SWOD Max Effort Turkey eating WOD 2 Rounds Leftovers Football