Saturday 113013

Workout of the day SWoD: Rest Day!!! -then- WoD: With a Partner 1 round for time complete 50 reps of each of the following movements in order… “50’s” Box Jumps 24/18 Jumping Pull Ups (from box) KB Swings 1.5/1 200 m Farmer Carry – AHAP Knees to Elbows Push Press […]

Friday 112913

Workout of the day SWoD: EMOM for 16 minutes of… 5 – Bench Press – AHAP – Even Minutes 5 – Strict Chin Ups – Odd Minutes -then- WoD: 4 Rounds for time of… 10 – Russian Swings 1.5/1 pood 5 – Right Arm KB Push Press 1.5/1 pood 5 […]

Thursday 112813

HAPPY THANKSGIVING!!! Workout of the day SWoD: Rest Day!!! -then- WoD: Partner WoD For time of… Buy-In: 400m Waiter Carry 45/25 -then- 2 rounds 11-28-13 Goblet Squats 1.5/1 “Turkey: Get-Ups 1.5/1 Over the Turkey Burpees Cash Out: 400m Waiter Carry 45/25 (all reps are to be split evenly, split waiter […]

Tuesday 112613

Workout of the day SWoD:EMOM for 10 minutes of… 3 – Back Squats @ 80% – 85% -then- WoD: AMRAP in 15 minutes of… 5 – Pull Ups 10 – Snatch Balance 75/45 15 – Push Ups Afterbash: Practice Max Height Box Jumps SkinnyFit AMRAP in 20 Minutes of… 200 […]

Monday 112513

Workout of the day SWoD: 30/30 Work/Rest for 16 minutes of… Farmers Walk – AHAP – Even minutes Ring Dips – Odd minutes -then- WoD: 6 rounds for time of… 3 – Hang Power Snatch 95/75 3 – Hang Power Cleans 95/75 3 – Push Press 95/75 *you may not […]