Category Archives: Workout of the Day
Monday 4.7.14
Strength
Pause Back Squat 5-5-5
5x: 2 BTN Press + 1 Snatch Balance
WOD
For time:
10 Double Unders
60 Wall Ball 20/14
20 Double Unders
40 Wall Ball
30 Double Unders
20 Wall Ball
40 Double Unders
Thursday 4.3.14
A. Max effort 1 minute row for cal
B. EMOTM for 7 min… 3 Deadlifts
C. Max effort 1 minute slam balls
D. Cash Out Surprise
Wednesday 4.2.14
Strength/Skill
5 Sets of 3: Clean DL+High Pull
Hang Clean 5×2
WOD
For time:
21 Clusters
15 OH Lunges
9 Ropes Ascents
Tuesday 4.1.14
Strength/Skill
5 Sets of:
2 Push Press + 1 Split Jerk
WOD
7RFT
7 Hang Cleans 135/95
7 Burpee Box Jumps
Friday 3.28.14 & Saturday 3.29.14
Friday 3.28.14
Strength/Skill
5 sets of:
2 snatch grip hang high pulls + 1 hang snatch
WOD
20min AMRAP
12 Med Ball Cleans
200m Farmer’s Carry
20 Wall Ball
200m Sprint
Saturday 3.29.14
Open Workout 14.5
21-18-15-12-9-6-3 reps for time of:
Thrusters 95/65
Burpees
Thursday 3.27.14
Strength
Deadlift 3-3-3+
RDL 5×8
WOD
3-5RNFT
Broad Jump, 60 feet
15-20 KB Swings
10-30 Twisted V-Ups
10-20 Alternating Pistols
Wednesday 3.26.14
Strength/Skill
5 Sets of: 1 Split Jerk + 3 Press
5 Sets of: 2 High Pulls + 1 Clean
WOD
Open Workout 12.1
AMRAP in 7 min….
BURPEES!
