Workout of the Day

Wednesday, 2/20/13

SWOD

10 min find 1RM DL
or
2×5 DL Heavy Technique
10 min find 1RM Bench Press or
2×5 BP Heavy Technique

WOD
Station Rotation
Score by total combined reps 1 min at each station – 2 times through
1- Cal Row
2- Wall Balls
3- Ring Dips
4- Rest
5- DL (115/75)
6- Double Unders
7- KB SDHP
8- Rest


02/19/2013

2-20-13 WOD

Wednesday, 2/20/13 SWOD 10 min find 1RM DL or 2×5 DL Heavy Technique 10 min find 1RM Bench Press or 2×5 BP Heavy Technique WOD Station […]
02/18/2013

2-19-13 WOD

Tuesday, 2/19/13 SWOD 15 min find 1RM Shoulder Press or 15 min Press Skills WOD 12 min AMRAP 10 Shoulder to Overhead 115/85 10 Pull Ups
02/17/2013

2-18-13 WOD

Monday, 2/18/13 Skills Double Unders SWOD 5×5 KB Swing 5×5 KB Snatch WOD 21-15-9 Burpee Over box jump
02/16/2013

2-16-13 WOD

Saturday, 2/16/13 WOD ‘Fondue’ 30 Cal Row 40 T2B 50 Barbell SDHP 40 Wall Balls 30 Shoot Throughs Ca$h Out 100 KB Lateral Side Bends