8
May

DAILY WOD – Monday May 9th

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STRENGTH: Push Press (3 sets of 6 reps) 6 push press with 4 second negative: set 1 @ 85% of 1 rep max STRICT press set 2 @ 90% of 1 rep max STRICT press set 3 @ 95% of 1 rep max STRICT press **12 second hollow hold after each set** METCON: Every 4 […]

5
May

DAILY WOD – Friday May 6th

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**Friday Night Jamboree @ 6.30pm!** WEIGHTLIFTING: Squat Clean Every 2 minutes for 16 minutes (8 sets): Sets 1 – 3: 1 clean pull + 1 high hang clean + 1 clean Sets 4 – 5: 1 clean pull + 1 clean sets 6 – 8: 1 clean METCON: 50 wall balls 100 meter run 30 […]