Wednesday 073113

Workout of the day SWoD: EMOM for 8 minutes of… 2 – Hang Clean & Jerk @ 70% (of clean & jerk) -then- WoD: For time of… 800 m Run 15 – T2B 20 – Alternating KB snatch 1.5/1 pood 400 m Run 20 – T2B 25 – Alternating KB […]

Tuesday 073013

Workout of the day SWoD: Back Squat: 1X10@60%, 1X8@70%, 1X8@75%, 1X8@80% – rest 2 minutes -then- WoD: 3 rounds for time of… 6 – Front Squats @ 70% 18 – V-Ups 36 – Split Jumps *Fronts Squats must be taken from the floor. SkinnyFit 5 Rounds for time of… 400 […]

Monday 072913

Workout of the day SWoD: 12 minutes to establish 3 RM Back Squat -then- WoD: 7 Rounds for time of… 3 – Power Cleans 225/155 or (AHAP – GO HEAVY!) 100 m Run SkinnyFit 10 ROUNDS FOR TIME 2 – Wall Walks 10 – Wall Ball 20/14 15 – Burpee […]

Saturday 072713

Workout of the day WoD: For time with a Partner of… 200 – Double Unders 200 m Run 100 – GHD Sit Ups (modify with 200 abmat sit ups) 200 m Run 60 – Front Squats 135/95 200 m Run 200 m Farmer carry 70/45 (switch back and forth as […]

Friday 072613

Workout of the day SWoD: EMOM for 8 minutes of… 2 – Press – AHAP -then- WoD: For time of… 18 – Chest to Bar pull ups 18 – Ring Dips 12 – Clean and Jerks 155/105 15 – Chest to Bar pull ups 15 – Ring Dips 9 – […]

Thursday 072513

Workout of the day WoD: Do SkinnyFit WoD SkinnyFit 10 Rounds for time of… 200 m Run 5 – Burpee Box Jumps 24/18 10 – Squats Endurance WoD Swim-Long Interval 4 x 200m Hold within 5 seconds, rest 2:00 minute *25m drill for each penalty