Saturday 053114

Workout of the day SWoD: Rest Day!!! -then- WoD: Partner “Collin” Six Rounds for time of… Carry 50 pound Sandbag 400 m 12 – Push Press 115/75 12 – Box Jumps 24/18 12 – SDHP 95/65 ***Partners may break up the reps between each other anyway. 1 athlete will work […]

Friday 053014

Workout of the day SWoD: EMOM for 12 minutes of… 1 – 3 Position Clean (floor, mid-hang, hi-hang) -then- WoD: AMRAP in 12 minutes of… 12 – Ring Rows 12 – GHD Back Extensions 12 – Ring Dips -then- After Bash: 3×100 m run with PVC pipe in the overhead […]

Thursday 052914

Workout of the day SWoD: EMOM for 8 minutes of… 30 Seconds DB Weighted Step Ups – AHAP -then- WoD: 5 Rounds for time of… 1 Minute Max Dumb Bell Snatch 50/35 -rest 1 minute then- 1 Minutes Max Effort Single Unders -rest 1 minute then- 1 Minute Max Effort […]

Wednesday 052814

Workout of the day SWoD: 10 Minutes to Establish 1RM Jerk -then- WoD: For Time… 1000 m Row 21 – Burpees 100 – Double Unders / 300 singles 21 – Thrusters 95/65 800 m run / 200 run in place each step x 1 count -then- After Bash: Tabata Hollow […]

Tuesday 052714

Workout of the day SWoD: 10 Minutes to Establish 1RM Clean -then- WoD: “Criss-Cross” Power Clean and Jerk @ 155/105 Power Clean 1 up to 10 Push Jerk 10 down to 1 -then- After Bash: 3×10 Tall Jerks SkinnyFit 5 Rounds for time of… 5 – Man Makers (choose appropriate […]

Monday 052614

Workout of the day SWoD: Rest Day!!! -then- WoD: Memorial Day “Murph” 1 Mile Run 100 – Pull Ups 200 – Push Ups 300 – Squats 1 Mile Run In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout […]