Friday 030113

Workout of the Day SWoD: Jerk – 1RM then WoD: 5 Rounds for time of… 7 – DB Clean & Jerk – AHAP 7 – Weighted Step Ups – AHAP – 24/18 7 – Pull Ups 7 – Overhead Walking Lunges – AHAP then After Bash: 400 m Run Elite […]

Thursday 022813

Workout of the Day Deadlift Find your 3 rep max. then WoD: EMOM for 16 Minutes of… Odds: 4 – Hang Power Clean @ 75% (of power clean) Evens: 3 – Front Squats *use same weight for both movements then After Bash: Practice Walking on Hands Elite WoD Power Snatch […]

Wednesday 022713

Workout of the Day MWoD: Hip then WoD: 100 DU’s -then 6 rounds of… 3 – Power Snatch 115/75 5 – Lateral Over the Bar Burpees 7 – Power Clean & Jerk 115/75 9 – Bar Facing Burpees then After Bash: Foam Roll / Stretch Elite WoD MWoD: Hip Endurance […]

Tuesday 022613

Workout of the Day SWoD: Bench – 3×10 – rest 2 min then WoD: AMRAP in 12 Minutes of… 4 – HSPU’s 6 – Back Squats 135/95 8 – Box Jumps 24/18 then After Bash: Stone to Shoulder – 1RM Elite WoD SWoD: Close Grip Bench – 1RM then SWoD: […]