10
Apr

DAILY WOD – Monday April 11th

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STRENGTH: Every 90s. for 15 minutes (5 sets): 1 – 3 deadlift (same heavy weight as last week) 2 – 6 strict toes to bar (slow and controlled) Deadlift (5 sets of 3 reps) METCON: 2 person teams alternating full rounds for 12 minute amrap: 1 power clean 2 front rack reverses lunges 4 front […]

8
Apr

DAILY WOD – Friday April 8th

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STRENGTH: 4 sets of: 10 seated barbell strict press from floor 10 supine bent over row 5 plate passes METCON: 4 rounds for time: 10 thrusters 20 alternating dumbbell snatch 30 wall balls 1:00 rest Rx+(115/75) (70/50) (20/14) Rx (95/65) (50/35) (20/14) Sc (75/45) (30/20) (16/12)