28
Apr

DAILY WOD – Friday April 29th

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STRENGTH: Cluster (1 rep max) Squat clean thruster Every 2 minutes for 14 minutes (7 sets): Sets 1-3: 4 clusters Sets 4-5: 2 clusters Sets 6-7: 1 cluster METCON: 800 meter run 3 rounds 20 power snatch 50 double unders Rx+ (75/55) (double unders) Rx (65/45) (double unders) Sc (45/35) (75 singles)  

27
Apr

DAILY WOD – Thursday April 28th

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STRENGTH: Every 2 minutes for 10 minutes (5 sets): 20 walking lunges with kb’s or db’s farmers carry Rx+ (70/53) Rx (53/35) Sc (40/25) Bench Press (5 x 5) Every 3 minutes for 15 minutes (5 sets) METCON: 30 – 20 – 10 Unbroken KB Swings Sit ups Rx+ (70/53) Rx (53/35) Sc (40/25)