WOD Week May 7-14: Wednesday – Friday

Wednesday – Friday Warm-up 2 minute jog 10 push-ups 10 KB swings 10 squats Lifting: Lower Body Machine – 3 rounds Leg Press: 15 reps Hamstring curl: 15 reps Quad extension: 15 reps METCON: 3 rounds (10 minute time cap): 20 alternating hang DB power snatches 20 barbell...

WOD Week May 7-14: Monday/Tuesday

Monday/Tuesday: Warmup 2 Shrub Runs 10 squats 10 burpees Lifting: Bench Press 1RM testing day Sets: Set 1: 10 reps Set 2: 8 reps Set 3: 6 reps Set 4: 4 Reps Set 5: 2 reps Set 6: 1 rep Set 7: 1 rep Between sets 1 through 3: 3 sets of 10 bent over reverse fly’s Today we...