Category Archives: WODs

Workout of the Day

Tuesday, April 8, 2014


If able to catch in full squat all cleans should to full depth.  If work still needs to be done on the bottom position all reps should be a power clean then front squat complex.  Ascending weight.  Form should not break down in the last sets at all.

10 Push press/jerk (115/75)
10 Pistols
10 Lateral bar hops

Saturday, April 5, 2014

Partner WOD:

For total reps

One partner does static hold while other partner works.  Static hold partner must be in position for other partner to accrue reps.  Switch as often as needed.

0-5 minutes
Wall balls – Handstand hold

5-10 minutes
Burpees – Bottom of squat

10-15 minutes
Jumping lunges – Weight locked out overhead (45/25)

15-20 minutes
KBS (55/35) – Hang from pullup bar