In Daily WODs

Louisville, New Albany – LeanX

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(No Measure)

Coach-led Down/Backs

ROM Drills


Metcon (AMRAP – Rounds)

Every minute, on the minute, for 15 minutes:

Minute 1 – Front Squat or Goblet Squat x 10 reps

Minute 2 – Russian Kettlebell Swings x 15 reps

Minute 3 – Strict Pull-Ups x 5 reps

Metcon (Time)

Every 4 minutes, for 20 minutes (5 sets):

Row 300 Meters

20 Alt reverse lunges w/ DB


Alternatively, perform in teams of two as quickly as possible. As soon as the Concept 2 is available, the next person may start rowing. Goal is for both partners to finish their 5 sets as quickly as possible.

** Score is slowest set

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