Categorized as: WOD

2013.10.08 Workout of the Day

1. Novice Back Squat 3×5 Across (+5lb from previous) 2min REST

Advanced Back Squat 5-5-5-5-5 Ascending 2min REST

2. 4 Rounds

6 UB Hang Power Snatch
12 Dynamic Push Ups
18 Med Ball SitUps 20/14 (feet may be anchored)

*For dynamic push ups place a 45lb plate on either side of your hands and descend to the bottom of a push up as normal. During the concentric portion of the movement explode up and land your hands on the plates placed to the side of you. Return both hands to the floor and repeat.

2013.10.07 Workout of the Day

1. Snatch 4×1 @77%, 4×1 @80%, 2×1 @85% 1min REST btwn Reps


2.  EMOM x 20min

ODDmin Max Rep UB PullUps (CTB if the athlete is able to perform >15 standard)

EVENmin 30sec Max Rep Box Jumps with STEP DOWN 24/2012

2013.10.04 Workout Of the Day

1. EMOM  for 10min
1 High Hang Snatch


2. 3 Rounds
21 Double Unders
14 Med Ball SitUps
7 OH Squats 115/75

2013.10.03 Workout of the Day

1. Novice Front Squat: 3×5 2min REST
1. Advanced Pause Front Squat: 4×3 3sec Pause at absolute bottom, 2min REST

2.  400m Run


       3 Rounds

7 Strict PullUps

7 Deadlifts


       400m Run


3 Rounds

7 Chest2Bar PullUps

7 Box Jumps 30/24


2013.10.02 Workout of the Day

1. Double Under Skill Work


2. 2min AMRAP
Double Unders

 1min REST

 4min AMRAP
5 Thrusters 115/75
10 Burpees

 2min REST

 8min AMRAP
10 Hang Power Cleans 115/75
100m Sprint

 3min REST

2min AMRAP
Double Unders