Saturday 020114

Workout of the day SWoD: Rest Day!!! -then- WoD: Partner “Buldger” 10 Rounds for time of… 150 m Run (6 down and backs) 7 – C2B Pull Ups 7 – Front Squats 135/95 7 – HSPU ***Partners alternate between rounds*** Oly Mobility: 5 min You Choice OWoD: •Jerk behind the […]

Friday 013114

Workout of the day SWoD: EMOM for 8 Minutes of… 3 – Hang Power Snatch – AHAP -then- WoD: AMRAP in 8 Minutes of… 80 – SU’s 8 – OHS 115/85 -then- After Bash: “Tabata” Handstand or Plank Holds SkinnyFit 500 m Row 30 – Box Jumps 24/18 60 – […]

Thursday 013014

Workout of the day SWoD: 4X5 – Close Grip Bench – AHAP – Rest 90 Seconds 4X5 – Ring Dips w/5 sec pause at the top of each dip – Rest 90 Seconds *Alternate Movements -then- WoD: 30-20-10 for time of… Wall Walls 20/14 Over the Box Jump 24/18 -then- […]

Wednesday 012914

Workout of the day SWoD: EMOM for 8 Minutes of… 3 – Split Snatch – AHAP -then- WoD: 3 Rounds for time of… 200 m run (8 down an backs) 21 – Power Cleans 135/95 12 – Ring Rows -then- After Bash: 3RM Stone Ground to Shoulder SkinnyFit Kettlebaby – […]

Tuesday 012814

Workout of the day SWoD: 12 minutes to establish 1RM Hang Power Clean -then- WoD: AMRAP in 20 minutes of… 30 – DU’s 30 – KB Swings 1.5/1 pood 30 – Med Ball Sit Ups 20/14 -then- After Bash: “Tabata” Push Ups SkinnyFit “Tabata” 20 seconds WORK / 10 seconds […]

Saturday 012514

Workout of the day SWoD: Rest Day!!! -then- WoD: With a partner AMRAP in 25 minutes of… 10 – Sit Ups 5 – Plyo Planks 10 – Supermans 5 – V-Ups 10 – Mountain Climbers *1 partner must complete an entire round. partner 2 must hold a plate 25/15 overhead […]