Daily WOD – Wednesday 092717
Workout of the Day 092717 Photocred http://www.markstaudtphotography.com METCON 4 Rounds, NOT for time: 10-12 Unbroken Band Assisted Strict Pull-ups 50 Foot 1DB Walking Lunge on right shoulder 15 Unbroken DB Bench Press 135/95 (115,95/75,55) 50 Foot 1DB Walking Lunge, on left shoulder 7 Unbroken Touch and Go Power Snatch 115/75 (95,75/65,45)…
Daily WOD – Tuesday 092617
Workout of the Day 092617 Photocred http://www.markstaudtphotography.com Warm up 8mins- Partner Warm-up Partner 1: Jump Rope Single Unders or Double Unders Partner 2: 10 abmat sit-ups/Duck Walk Across or Walking Lunge Back *When partner 2 finishes, rotate. Part 1 Hang Squat Clean 1-1-1-1-1-1-1 *Find your 1RM *20mins. Part 2 1 Set…
Daily WOD – Monday 092517
Workout of the Day 092517 Photocred http://www.markstaudtphotography.com METCON 12min. AMRAP 50 Double Unders 12 Hang Power Snatch 95/65# 200m Run Cool Down Accessory 8 min. EMOM ODD 12 Toes to bar or 40 sec. Toe to bar Practice EVEN 20 Sit ups Post your scores to the Whiteboard.
Daily WOD – Saturday 092317
Workout of the Day 092317 Photocred http://www.markstaudtphotography.com Teams of 2 10-20-30 Synchronized Wallballs Synchronized Burpees to plate -REST 3mins.- -PREP for NEXT PART- 30-20-10 Deadlifts 225/255/275 Toes to Bar *ONE PERSON WORKING AT A TIME* Post your scores to the Whiteboard.
Daily WOD – Friday 092217
Workout of the Day 092217 Photocred http://www.markstaudtphotography.com/ METCON 12 min. AMRAP 7 Squat Cleans 185/135# 15 Pull-ups Cool Down Accessory 3 Rounds Not for time 15 Hollow Rocks 1min. Plank Hold Post your scores to the Whiteboard.
Daily WOD – Thursday 092017
Workout of the Day 092017 Photocred http://www.markstaudtphotography.com/ METCON 2 rds School Lap Run Bear Crawl across 30 Single Arm DB or KB Shoulder to Overhead (53/35) 30 KB Swings (53/35) 100 Double Unders Cool Down Accessory 3x 25 Abmat sit-ups + 15 supermans Post your scores to the Whiteboard.
Daily WOD – Wednesday 092017
Workout of the Day 092017 Photocred http://www.markstaudtphotography.com METCON "Gwen" 15-12-9 reps for max load: Clean & jerk *Touch and go at floor only. *Even a re-grip off the floor is a foul. *No dumping. *Rest as needed between sets. *Adjust weight up or down to find the most challenging load for…
Daily WOD – Tuesday 091917
Workout of the Day 091917 Photocred http://www.markstaudtphotography.com METCON 4 Rounds: 10 Back squat (185lbs/135lbs) FROM FLOOR MOD 155,135,95/115,95,65 400m Run *Rest 2 minutes between rounds Cool Down Accessory 2 Rounds 1 Minute of slow paced air squats 1 minute spiderman stretch/leg Post your scores to the Whiteboard.
Daily WOD – Monday 091817
Workout of the Day 091817 Photocred http://www.markstaudtphotography.com Strength Every 2.5 minutes for 8 sets 1 Power Snatch + 3 Overhead Squats Gymnastic Skill Headstand Hold (knees on elbows) 3 sets of 5 seconds 3 Rounds NOT for time 3 reps of: 1 Wall Walk + 5 seconds Handstand Hold 10 Pike…
Daily WOD – Saturday 091617
Workout of the Day 091617 Photocred http://www.markstaudtphotography.com/ METCON *With a partner 10 minute AMRAP Partner 1: 7 Power Cleans 185/135# Partner 2: 15 Weighted Ab mat Sit-ups *Both working at the same time *Rotate when both have finished *REST 3 mins. 10 minute AMRAP Partner 1: 30 Double Unders /9 0…