Workout of the Day

Tuesday 140916 – Competition

Warm up B (Mobility) then… A1. Bench Press 4×3 reps, 90 seconds rest A2. Weighted Strict Pull ups, 4×5 reps, 2 minutes rest B1. 30 Double Unders x4 sets, rest 30 seconds B2. Anchored Sit ups 25×4 sets, rest 30… Read more »

Monday 140915 – Beginner

Reminder! Monday’s Beginner WOD is the same WOD as Sunday’s Beginner WOD. Please read the Beginners WOD Programming Note if you missed the update. A. Handstand Push Up Practice B. Five rounds for time of: 12 Power Clean (95/65) 12… Read more »

Sunday 140914 – Beginner

Reminder! Monday’s Beginner WOD is the same WOD as Sunday’s Beginner WOD.  Please read the Beginners WOD Programming Note if you missed the update. A. Handstand Push Up Practice B. Five rounds for time of: 12 Power Clean (95/65) 12 Push… Read more »

Sunday 140914 – Competition

Gymnastics Warm up – A (25 minutes to complete) Part A. Blocks at Below the Knee: Snatch Pull+Snatch+Snatch Balance (5 work sets at up to 85% Max Snatch) Part B. Blocks at Below the Knee: 2 Squat Cleans every 60 seconds (5-6… Read more »