WEDNESDAY WOD 1/29/14

Posted by on Jan 28, 2014 in WOD

WEDNESDAY WOD 4 Rounds 10 Weighted Dips Rest 60 Seconds 10 weighted Hip Extensions Rest 60 Seconds (If you usually do dips in a band, try doing them in a smaller band or no band) THEN 25, 20, 15, 10, 5 KB Swings (53/35 Push Ups 200m Run

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TUESDAY WOD 1/28/14

Posted by on Jan 27, 2014 in WOD

TUESDAY WOD 100 Double Unders 25 Dead Lift (225/155) 25 GHD Sit-Ups or V-Ups 50 Double Unders 25 GHD Sit-Ups 25 Dead Lift (225/155) 100 Double Unders THEN Accumulate 3 minutes in the plank position

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Saturday WOD 1/25/14

Posted by on Jan 24, 2014 in WOD

SATURDAY WOD Complete workout with a partner with one partner working at a time. 20 Minute AMRAP 10 Push Press (95/65) 10 Back Squat (95/65) 200m Row Sprint Each partner must complete the full round before the other partner begins the round. One partner working at a time, while the other partner rests

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FRIDAY WOD 1/23/14

Posted by on Jan 23, 2014 in WOD

FRIDAY WOD 2 Rounds 5 Hang Snatch (Moderate Weight) 2 Rounds 5 Power Snatch (Heavy) 1 Round 5 Squat Snatch (Moderate Weight) THEN 15 Hang Snatch (95/65) 45 Ab-Mat Sit Ups 200m Run 10 Hang Snatch 30 Ab-Mat Sit Ups 400m Run 5 Hang Snatch 15 Ab-Mat Sit Ups 800m Run

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THURSDAY WOD 1/22/14

Posted by on Jan 22, 2014 in WOD

4 Rounds 3 Bench Press (Heavy) Rest 90 Seconds Between Sets THEN Two Sets 4 Minute AMRAP 5 Ring Dips 10 Pull Ups 15 KB Swings Rest 60 Seconds Between Sets

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