Daily WOD for Friday 3-9-2018


Mar 8, 2018


Metcon: Cleans weight should be done where you can break it into 1-2 rounds. Quick WOD, but with the heavy weight, it’s easy to fizzle out after a couple rounds. So think of rounds 1&2 as the buy-in, 3 as the ramp up and 4&5 where the push comes.

Warm Up:
Flag Tag

Then 5 of ea w/ a BB: Good Mornings, Bk. Sq, Elbow Rotations, Presses, DL, Fr. Sq.

1:00 Couch Stretch, ea – 1:00 Pigeon, ea – 1:00 Iron Cross Hold, ea – 1:00 Wrist Stretch

1) Power Cleans- work up to metcon weight
2) Burpee Efficiency

Metcon – 5 Rds:

  • 10 Power Cleans (L1 115/75 RX 135/95)
  • 10 Burpees

Coach’s Link


“You don’t find willpower, you create it.”