In Daily WODs

Louisville, Main – LeanX

View Public Whiteboard


(No Measure)

Coach led Down and Backs

Dynamic ROM


Metcon (No Measure)

3 rounds not for time:

2 up/downs (rope- NO climbs)

4 weighted step-ups (2 db or kb goblet hold)

6 push-ups

Metcon (AMRAP – Rounds and Reps)

In teams of three, with only one teammate per station, complete as many rounds and reps as possible in 20 minutes of:

Station 1-

10 Box Jumps

5 Pull-Ups

Station 2-

10 Burpees

5 Dumbbell Ground to Overhead

Station 3-

200 Meter Run w/Med Ball

Teammates can only rotate after the running partner returns. Record total rounds and reps per station.


5 min Foam Roll

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