Category Archives: WODs

Workout of the Day

Tuesday, April 8, 2014

Power:
Clean
3-3-3-3-3

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.

WOD:
AMRAP 8
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