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Daily WOD – Friday 102017

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Workout of the Day 102017

Photocred http://www.markstaudtphotography.com

METCON
3 Rounds
Run 300meters
Single Arm Overhead Walking Lunges, left (55/35) ACROSS
Single Arm Overhead Walking Lunges, right (55/35) ACROSS
Run BLOCK (600 meters)
12 Single Arm Push Press, Left (55/35)
12 Single Arm Push Press, Right (55/35)
12 Strict Pull-ups

*30min CAP

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Daily WOD – Thursday 101917

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Workout of the Day 101917

Photocred http://www.markstaudtphotography.com

Extended Warm up
2 Rounds
10 Lateral Lunges
15 Good Mornings with barbell
20 Medicine Ball Chest Passes

METCON
75 Deadlifts 185/125 (155,135/105,75)
75 Wall Ball Shots (20/14)

*Deadlifts BREAK at 5 reps every time
*Doing the all 75 reps in a row of each movement we are targeting towards the stamina/musclular endurance.

Cool Down Accessory
2Rds
200m run
20 second Hollow Hold
15-20 Good Mornings

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Daily WOD – Wednesday 101817

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Workout of the Day 101817

Photocred http://www.markstaudtphotography.com

METCON
*ON A RUNNING CLOCK 25mins.
15-21-27
Toes to Rings
Back Squat RX155/105 (MOD 135,115/95,65) FROM FLOOR
*75 Double Unders (150 singles )after each round

**If you cannot do this on rings substitute for toes to bar
*The back squat weight should do at least the round of 15 unbroken and the rest of the rounds with no more than 1-2 quick breaks.
*Goal Sub 15mins.

METCON part 2

Take until the 25 minute mark to find a heavy 4 rep Back Squat

Cool Down Accessory
2 Sets Each Leg:
20 seconds Couch Stretch, Elbow to foot
20 seconds Couch Stretch, Upright
20 seconds Couch Stretch, Reach hands to wall

Post your scores to the Whiteboard.

Daily WOD – Tuesday 101717

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Workout of the Day 101717

Photocred http://www.markstaudtphotography.com

Extended Warm up
2 Rounds
100 Single Unders
20 sec Calf Stetch/side
20 sec Hamstring Stretch/side
10 T/Y w/plates
15 second Hollow Hold
15 second Superman Hold

METCON
30 Push-ups
30 Swings(70/53 lb KB)
30 Box Jump (24/20″)
24 Push-ups
24 Swings
24 Box Jumps
18 Push-ups
18 Swings
18 Box Jumps

*Goal 12 mins.
*Comp sub 10mins.

Cool Down Accessory
Hamstring Stretch 30 sec ea
Calf Stretch 30 sec ea

Post your scores to the Whiteboard.

Daily WOD – Monday 101617

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Workout of the Day 011617

Photocred http://www.markstaudtphotography.com/
METCON
5 Rounds
3 Power Cleans
3 Front Squats
3 Jerks

COMP 205/ 145
RX 185/135
MOD 155,135/96/65

*Goal 10mins.
*If you finish the Metcon in under 5 minutes, the load was too light and they should do one more round with a little more weight on the bar.

Grip Training
NOT for time:
200 meter plate pinch walk (35/25ea.)

Cool Down Accessory
Kneeling Forearm Stretch, 60 seconds
Upper Back Roll, 60 seconds

Post your scores to the Whiteboard.

Daily WOD – Saturday 101417

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Workout of the Day101417

Photocred http://www.markstaudtphotography.com

METCON
With a partner
Partner 1 Run 400 meters
Partner 2 Run 400 meters
Partner 1 Run 400 meters
Partner 2 Run 400 meters
Complete 80 Thrusters as a team (105/70. 1 person works at a time)
Partner 1 Run 400 meters
Partner 2 Run 400 meters
Partner 1 Run 400 Meters
Partner 2 Run 400 meters

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Daily WOD – Friday 101317

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Workout of the Day 101317

Photocred http://www.markstaudtphotography.com

Strenght
Every 2 MInutes for 5 sets (10mins)

1 Power Snatch + 1 Squat Snatch + 1 Overhead Squat
*The athlete may drop the bar between the power snatch and full snatch

METCON
3 Rounds:
2 Minutes
8 Squat snatches (135/95#)
with the remaining time complete max reps of Double Unders

*2:00min rest in between
*Score is total double unders.

Post your scores to the Whiteboard.