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W.O.D.
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04-22-15 Wednesday WOD
Strength Deadlift 4 x 8 WOD 2-4-6-8-10-8-6-4-2 Cleans (135/95) 7 Box Jumps each round
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042015 Monday WOD
Strength Healthy Shoulders – remember that these movements are strength building – no momentum, all muscle! WOD We’re borrowing this one from our friend Jon Gilson with DBWOD….and adding a… Continue reading
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04-17-2015 Friday workout
Warmup Skill 5×5 Back Squat Working UP to 85% Workout Death By Toes to Bar PLUS 3 Deadlifts at the top of each min Ex: 3,2,1,GO… 3 DL, 1 T2B… Continue reading
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04/16/2015 Thursday workout
Warmup Skill Group Oly Technique! Workout Mini WOD #1! 7 Snatches (135/95) 21 Mountain Climbers (R+L=1) 8min AMRAP 4min Rest Mini WOD #2! 7 Clean & Jerks (135/95) 21 Plank… Continue reading
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04-15-2015 Wednesday workout
We’re celebrating this 4/17 b’day a little early, but here goes! Happy Birthday Christina! Warmup Workout Waterbury Mile, then 4 Rds of 17 HSPU 17 Box Jumps For Total Time… Continue reading
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04-14-15 Tuesday WOD
Skill Healthy Hips WOD 3 rounds for time of: 20 wall-ball shots (20/14) 20 SDHP (75/55) 20 box jumps (20/20) 20 push presses (75/55) Row 20 calories Rest 1 minute
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04/13/15 Monday WOD
Skill Press and Plank EMOM WOD 10-8-6-4-2 Thrusters (135/95) 50-40-30-20-10 Double Unders
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04-10-2015 Friday workout
Warmup Strength 4×10 Deadlifts – must be complete sets of 10 Workout 30 Wall Balls 30 Walking Lunges w Ball Overhead 30 Squats to Target x 3 RFT
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…Workout of the Day
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03/16/2025 Sunday Workout
WARM UPROWING WARM-UPEMOM x 4:00MIN 1 – :40 LEGS ONLY ROWMIN 2 – :40 UPPER ONLY ROWMIN 3 – :40 HALF-SLIDE ROWMIN 4 – :40 FULL ROWING STROKE Then Into…… Continue reading
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