Workout of the Day

Thursday 141023 – Competition

Optional A.M. Workout: 3 k row Kettlebell Warm up A. Technique: Tall Clean 4×2 B. Jerk Balance 4×2 C. Every 2 minutes, for 10 minutes (5 sets) of: 1 Squat Clean+1 Front Squat+1 Split Jerk D. “Elizabeth” 21-15-9 reps for… Read more »

Wednesday 141022 – Beginner

A. 3×21 Unbroken Kettlebell Swings (AHAP) Rest 3 Minutes between sets B. 21-15-9 reps for time of: Deadlift (225/153) Box Jumps (24/20) (Strict 10 minute time cap)

Tuesday 141021 – Beginner

A. Work up to a heavy five reps of Front Squat in 20 minutes. B. Partner WOD, partition as desired: 40 Pull ups, “Rest” – hang from the bar 60 Push ups, “Rest” – plank hold 80 Goblet Squats (24/16),… Read more »