Wednesday 050113

Workout of the day SWoD: EMOM for 8 Minutes of… 2 Position Clean + 1 Jerk (floor + hang) – AHAP w/perfect form -then- WoD: AMRAP in 15 minutes of… 400 m Run 25 – Sit Ups 15 – Deadlifts @ Bodyweight Endurance WoD Bike- spin 10 min warm up […]

Tuesday 043013

Workout of the day SWoD: EMOM for 10 minutes 3 – Back Squats @ 75% -then- WoD: AMRAP in 9 minutes of… 6 – Push Jerk 135/95 (from floor) 6 – Box Jumps 24/18 12 – Push Jerk 12 – Box Jumps 18 – Push Jerk 18 – Box Jumps […]

Monday 042913

Workout of the day SWoD: EMOM for 8 minutes of… 2 Position Snatch (floor & hang) – AHAP w/perfect form -then- WoD: For time of… 200 m Farmer’s Walk 50/35 400 m Run 60 – Pull Ups 60 – Back Extensions 40 – Wallballs 20/14 200 m Farmer’s Walk 50/35 […]

Saturday 042713

Workout of the day WoD: Partner WoD for time of… 100 – Double Unders 20 – Burpees 40 – Wall Balls 20/14 50 – Box Jumps 24/20 60 – Kettlebell Swings 1.5/1 pood 100 – Double Unders 60 – Kettlebell Swings 1.5/1 pood 50 – Box Jumps 24/20 40 – […]

Friday 042613

Workout of the day SWoD: Back Squat – 15 minutes to Establish 1RM -then- WoD: AMRAP in 8 minutes of… 12 – Push Ups 12 – SDLHP 95/65 12 – Over the Box Jumps 24/18 -then- After Bash: 3×15 Slam Balls – AHAP – rest 1 minute 3×15 Slam Ball […]

Thursday 042513

Workout of the day SWoD: Snatch Grip Behind the Neck Push Press –  5×3 – AHAP – rest 1 minute Strict Pull Ups – 5×5 – rest 1 minute *alternate movements -then- WoD: 5 Rounds for time of… 15 – Over the bar burpees 15 – Overhead Squats 95/65 Endurance […]