WOD

DAILY WORKOUT

LEADERBOARD



Wednesday

Nov 14, 2012

Pre WOD 5 rounds not for time:


Monday

Nov 12, 2012

Pre WOD Perform 20 hollow rocks after each set of deadlift Workout of the Day JackieFor time: 1000 meter row 50 Thrusters (#45/#30) 20 Pull-ups


Thursday

Nov 8, 2012

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


Wednesday

Nov 7, 2012

Pre WOD 5 rounds, NOT for time:


Tuesday

Nov 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


Monday

Nov 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


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