7
Feb

DAILY WOD – Monday January 7th

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STRENGTH: Back squats 7 sets: S.1: 5 sets @ 50% S.2:  3 reps @ 70% S.3: 3 reps @ 80% S.4: 2 reps @ 90% S.5-7: 8 reps @ same weight as last week *20s hollow hold after each set METCON: 15-10-5 Russian KB swings Box jumps Then: 200m run 5-10-15 Toes through rings DB […]

5
Feb

DAILY WOD – Saturday January 6th

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METCON: 2 person teams alternating full rounds for 25 minutes of: 5 Burpees 10 Power Snatch 200 meter run Rx+ (95/65) Rx (75/55) Sc (65/35) AB CHALLENGE: 5 minute EMOM Every minute on the minute complete: 20 Bicycles 10 crunches 10 supermans And then… 1:00 max sit-ups