WOD

WOD

Daily Workout

 

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WOD

254

Thursday

November 8, 2012
Pre WOD Double tabata, alternating: Flutter kick Superman hold Then: 3 X 7 weighted box jump...AHAP Step down

247

Tuesday

November 6, 2012
Pre WOD Take 15 minutes to work up to heaviest squat snatch, then... Every minute on the minute for 8 min complete the following @ 80% of heaviest load achieved

246

Monday

November 5, 2012
Pre WOD In the first minute complete 1 STRICT pullup 2nd min complete 2 strict pullups 3rd min complete 3 strict pullups ect....... Until you can no longer keep pace with clock

223

Friday

November 2, 2012
Pre WOD Double tabata, alternating movements V ups Front plank position Workout of the Day Fight Gone Bad"Fight Gone Bad" 3 rounds for max reps/calories  1:00 Wall Ball (20/14lb) 1:00 Sumo Deadlift High Pull 1:00 Box Jump (20") 1:00 Push Press (75/55lb) 1:00 Row (Calories) Rest 1 minute between rounds The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for go

218

Thursday

November 1, 2012
Pre WOD In the first minute complete Power clean/thruster (#95/#65)..1 rep 2nd minute complete Power clean/thruster..2 reps 3rd min complete Power clean/thruster..3 reps etc...until you can no longer keep pace with clock

215

Wednesday

October 31, 2012
Pre WOD Snatch grip DL done only to above knee position (start of second pull ) Goal is to maintain consistant back angle throughout movement