11
Feb

DAILY WOD – Friday February 12th

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WARM UP METCON: EMOM for 12 minutes: Minute 1 – 10 slow russian twists Minute 2 – 8 kb swings Minute 3 – 30 foot handstand walk Rx + (35/25) (95/65) (hs walk) Rx (25/15) (75/55) (20 s. shoulder taps) Sc (15/10) (65/45) (20 s. nose to wall hs hold) BENCHMARK METCON: Complete AMRAP in […]

10
Feb

DAILY WOD – Thursday February 11th

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STRENGTH: 4×8 seated barbell strict press 4×8 supine bent over row METCON: 500 meter row + 5 rope climb buy in: 3 rounds: 15 power snatches 75 double unders Rx+ (rope climbs) (95/65) (75 DU) Rx (10 burpee pull ups) (75/55) (50 DU) Sc (10 burpees/ 10 ring rows) (45/35) (100 singles)