Daily WOD for Friday 3-9-2018

Daily WOD for Friday 3-9-2018   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...

Daily WOD for Thursday 3-8-2018

Daily WOD for Thursday 3-8-2018   Metcon: As we all know, the shorter ones are brutal. Cycling T2B will help with efficiency here. Warm Up: Barbell Circle of Trust THEN – 2 Rds: 10 X-band each direction – :15 Hollow Hold – :15 Superman Hold...

Daily WOD for Wednesday 3-7-2018

Daily WOD for Wednesday 3-7-2018   Metcon: One of the classic CF girls today. Lots of reps/rounds, so don’t come out too hot. Warm Up: Line Drills Mobility: 2:00 Pigeon, ea – 1:00 Deep Squat Hold – 1:00 PVC Pass Thrus – -1:00 Ankle...

Daily WOD for Tuesday 3-6-2018

Daily WOD for Tuesday 3-6-2018   Strength: Lots of cleans today. Challenge yourself on the weight but try to move exceptionally well.   Metcon: Weight should be set so you could do each movement unbroken. Warm Up: :30 of each: Jumping Jacks, Push Up to DD,...

Daily WOD for Monday 3-5-2018

Daily WOD for Monday 3-5-2018   Metcon: Set the DB weight where you could do 10+ per arm unbroken. Keep pacing even- don’t go slow, just don’t slow down. Speeding up would even be preferred, so hold back on round 1 if necessary.  Warm Up: 100m Run...