Workout of the Day

Thursday Nov 21
SWOD
Deadlift 4×7 (moderate weight)

WOD
**With a Partner**
Chipper
60 Ring Dips
120 Alt Kb Push Press
180 abmat

Cash out
50 Wall Balls
50 Rope Slams


11/20/2013

11.21.13 WOD

Thursday Nov 21 SWOD Deadlift 4×7 (moderate weight) WOD **With a Partner** Chipper 60 Ring Dips 120 Alt Kb Push Press 180 abmat Cash out 50 […]
11/19/2013

11.20.13 WOD

Wednesday Nov 20 SWOD 5×3 Med Ball cleans (Members) 5×3 Clean 75-80% WOD 2 Rounds for total reps 1 min each movement per round -Back Squat […]
11/18/2013

11.19.13 WOD

Tuesday Nov 19 SWOD Rope work 5 rope climb attempts …then… Double Under attempts If you have double unders, attempt triple Unders 4×25 WOD 4 Rounds […]
11/18/2013

11.18.13 WOD

*FRIENDS AND FAMILY WEEK* Monday Nov 18 SWOD EMOM 10 8 Air Squats WOD Chipper 50 Double Unders 40 Deadlifts (135/95)(105/65) 30 KBS (53/35)(35/18) 20 Pullups […]