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Daily WOD – Thursday 062917

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Workout of the Day 062917

Photocred http://www.markstaudtphotography.com

Extended Warm up
3 Rounds
Run 100 meters
10 Walking Lunges
10 Push-ups
10 Ring Rows
10 Empty Bar Front Squats

METCON
20 Front Squats (165/105)
30 Handstand Push-ups / 30 Strict DB Press
40 Burpees to target (rig)
800 meter Run
50 KB Swings 53/35

*20 min CAP

Cool Down Accessory
Banded Shoulder Stretch, 60 seconds per side
Couch Stretch, 60 seconds per side

Post your scores to the Whiteboard.

Daily WOD – Wednesday 062817

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Workout of the Day 062817

Photocredhttp://www.markstaudtphotography.com

Extended Warm up
2 Rounds
10 Low Box Jumps
5 Med Ball Goblet Squat + 5 Wall Ball Shots
1 minute easy Row

METCON
5 Rounds
1 minute Box Jumps 24/20″
1 minute Wall Ball Shots 20/14 lb
1 minute Row Calories
1 minute rest

*Score TOTAL REPS

Cool Down Accessory
2 Rounds NOT for time:
10 Strict toes to bar
10 Back extensions
10 Hollow rock

Post your scores to the Whiteboard.

Daily WOD – Tuesday 062717

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Workout of the Day 062717

Photocred http://www.markstaudtphotography.com

Strength
Every 2 minutes for 10 sets

1 clean + 2 Split Jerks

* Start at a weight that is moderate and build to max between sets 4-7.
*Only 1 failed set is acceptable.

METCON
8min. AMRAP
15 Dips
12 Burpees
10 Lunge steps OH DB 53/35

Cool Down Accessory
Roll Upper Back, 90 seconds

Post your scores to the Whiteboard.

Daily WOD – Saturday 062417

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Workout of the Day 062417

Photocred http://www.markstaudtphotography.com

METCON
6 Rounds
6 Muscle Ups / 12 chest to bar pull-up/ Jumping C2B Pull-up
11 Clean and Jerks (155/105)
50m Buddy Carry (carry your partner)

*1 person working at a time.
*Split reps however you want to.
* If you can’t find a partner, perform 3/5 reps of each exercise per round and find a heavy sandbag to carry.

Post your scores to the Whiteboard.

Daily WOD – Thursday 062217

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Workout of the Day 062217

Photocred http://www.markstaudtphotography.com

Strength
Deadlift
2-2-2-6-12

*Run a set every 4 minutes.
Set 1: Challenging for 2 reps but allows for a build up for the next 2 sets.
Set 2: 10-20 lbs heavier than set 1.
Set 3: Very heavy and near maximal
Set 4: 80-85% of the heaviest set of 2.
Set 5: 70% of the Heaviest set of 2 for the day.

Accessory
3x 100m Sled push (parking lot and back)

*RX 3×45#/2×45#

Post your scores to the Whiteboard.