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Daily WOD – Thursday 052517

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Workout of the Day 051517

Photocred   http://www.markstaudtphotography.com
Warm up
*2 Rounds
1 min. Jump Rope
10 Scap Retractions
30 second Straight Arm Plank Hold
45 second Samson Stretch/side

METCON
For time:
30 Wallballs 20/14#
10 Push-ups
25 Wallballs
15 Push-ups
20 Wallballs
20 Push-ups
15 Wallballs
25 Push-ups
10 Wallballs
30 Push-ups

*Sub 10minutes would be a good goal for today.

Cool Down Accessory
2x
500m row
25 Abmat sit ups
Super Couch, 90 seconds per side

Post your scores to the Whiteboard.

Daily WOD – Monday 052217

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Workout of the Day 052217

Photocred    http://www.markstaudtphotography.com
Strength
Every 2 minutes x 4 sets
3 Pause Back Squats (3 second pause in the bottom of each rep)

*Build over the course of the 4 sets so that the last weight is challenging

METCON
12 min AMRAP
15 Toes to bar
20 Front rack lunge steps (53/35 KB or DB each)
25 Deadlift (same KB or DB each)

*if no KB or DB available for the Lunge and Deadlift Load a bar with 115/75#
Cool Down Accessory

6/6 Turkish Get-ups (1 KB)
Sprinter Hamstring Stretch, 60 seconds/leg

Post your scores to the Whiteboard.

Daily WOD – Friday 051817

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Workout of the Day 051917

Photocred  http://www.markstaudtphotography.com
METCON
For time:
25/20 cal Row
40 Handstand Push-ups / 50 DB Push Press 50/35
50 Wall Ball Shots,  (20lbs/14lbs)
100 Double Unders
50 Pull-ups
40 Box Jump Overs (24″/20″)
400m Run

Cool Down Accessory
Hands on Box Shoulder Stretch, 60 seconds
Roll Calves, 90 seconds per side

Post your scores to the Whiteboard.

Daily WOD – Thursday 051817

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Workout of the Day 051817

Photocred http://www.markstaudtphotography.com

METCON
4 Rounds
5 Muscle ups
10 Deadlifts (245/165#)
15 Burpees

*Sub 15 minute workout.
*The deadlift should be able to be done unbroken on the first 2 rounds.

Cool Down Accessory
2 Rounds
20 sec Plank Hold
10 Pass Throughs
20 sec Hollow Hold

Post your scores to the Whiteboard.

Daily WOD – Tuesday 051617

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Workout of the Day 051617

Photocred  http://www.markstaudtphotography.com
Strength
Clean and Jerk
3-2-1-3-2-1-3-2-1
*perform a set every 2.5 minutes.

*Full Squat Cleans
*The bar may be dropped from the top of the jerk between reps of the same set. Set should not last more than 20 secs.
*The first set of 3-2-1 will be the lightest of each rep scheme.
*The second and third set of 3 should be higher than the first set of 3, etc.

Cool Down Accessory
Handstand Skill
3×3-5 Pike HSPU’s on a Box
4×1 Pike Walk around Box (alternate directions)

Post your scores to the Whiteboard.