Workout of the Day

Thursday Nov 14

SWOD
Death by 4 pushups (4, 8, 12…) 10min cap

WOD
*setup both parts prior to WoD**
8 Min AMRAP
10 TTB
15 Over Box Jumps (24/20)
10 ring dips

…rest 2 minutes

12-9-6
OHS (115/75)
SDLHP (115/75)


11/13/2013

11.14.13 WOD

Thursday Nov 14 SWOD Death by 4 pushups (4, 8, 12…) 10min cap WOD *setup both parts prior to WoD** 8 Min AMRAP 10 TTB 15 […]
11/13/2013

11.13.13 WOD

Wednesday Nov 13 SWOD 3×5 Back Squat Work to 75% Superset with 1 rope climb WOD 75 Thrusters + Every 2 minutes do 5 burpees (starting […]
11/11/2013

11.12.13 WOD

Tuesday, November 12 SWOD EMOM 8 min 1 Clean + 2 Jerks @ 70-80% WOD Tabata (20/10) -Air Squats -Ab Rollouts -Deadlift (225/155)(185/135)(135/95) -Double Unders
11/11/2013

11.11.13 WOD

Monday Nov 11 SWOD 4x100m sprint 4x200m sprint 1x400m run WOD “Hammer” 5 Rounds 5 Power Clean (135/95) 10 Front Squat (135/95) 5 Jerk (135/95) 20 […]