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Daily WOD – Monday 051517

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Workout of the Day 051517

Photocred  http://www.markstaudtphotography.com

Strength
3x 3 Overhead Squats, with 3 second pause in the bottom

*Loads can be heavy, but not a significant struggle.

Then…

“Nancy”
5 rounds for time of:
400 meter run
15 Overhead squats (95 lbs)

Cool Down Accessory
2x 200m run (LIGHT)
2x 25 Ab mat sit-ups

Post your scores to the Whiteboard.

Daily WOD – Friday 051217

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Workout of the Day 051217

Photocred http://www.markstaudtphotography.com
Pulling Strength

Every 2 minutes for 5 sets

Supine Ring Row
3 reps for max weight

*Elevate your feet to ring height and have a partner place a plate on your chest.
*For safety, lower rings to a height where your back is inches off the ground.

METCON
For max reps:
5 Rounds
1 minute max rep Ring Dips
1 minute max rep Strict Pull-ups
1 minute max rep Back Squat (135/95) *From Floor
rest 1 minute

Post your scores to the Whiteboard.

Daily WOD – Thursday 051117

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Workout of the Day 051117

Photocred http://www.markstaudtphotography.com
Extended Warm up
Bar Complex with empty bar
10 Deadlifts
10 Barbell Rows
10 Front Squats
10 Strict Press
10 Back Squats
10 Snatch Grip Push Press
10 Good Mornings

METCON
5 Rounds
5 Hang Power Clean (155/95)
10 Bar Facing Burpees
15 Deadlifts

*Goal Sub 15 minute

Cool Down Accessory
3x 25 Ab mat sit ups
3x 1min plank hold

Post your scores to the Whiteboard.

Daily WOD – Wednesday 051017

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Workout of the Day 051017

Photocred http://www.markstaudtphotography.com
METCON
800m run
60 DB or KBThrusters (50lbs/35lbs)
50 Box jumps (24″/20″)
40 Toes to bar
30/30 DB or KB Snatches, alternating arms (50lbs/35lbs)
20 Handstand push-ups
10 Strict Pull- Ups

*IF DBs or KB not available load a bar with 115/75#

Warm up
Run 100 meters
10 DB Front Squats
10 DB Push Press
10 Low Box Jumps (4-8″)
Run 100 meters
10 Kip Swings
10 1 Arm DB Snatches (light)
Jog 100 meters
10 Ring Rows
50 foot Bear Crawl
Run 100 meters

Post your scores to the Whiteboard.

Daily WOD – Tuesday 050917

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Workout of the Day 050917

Photocred http://www.markstaudtphotography.com
GENERAL WARM-UP
3 Rounds
10 Ring Rows
10 Push-ups
10 Sit-ups
10 Hip Extensions
10 Empty Bar Back Squats
30 Second Samson Stretch

Strength
Back Squat
10-8-6-4-2

*Perform a set every 4 minutes.

*Heavy back squat session with a varied rep schemes.

Cool Down Accessory
3×6/leg DB Single Leg Deadlift
3×6/arm Turkish Get-up

Post your scores to the Whiteboard.

Daily WOD – Saturday 050617

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Workout of the Day 050617

Photocred : http://www.markstaudtphotography.com
METCON
With a partner
10 Rounds (20 total)
6 Toes to Bar
10 Double KB/DB Front Squat (55/35 lb KB/hand)
100 meter Sprint

*One person does 6 Toes to bar, 10 Front Squats, and a 100 meter run. Then the next person goes, that is one round.
*each person will do10 rounds
*All rounds should be unbroken.

Post your scores to the Whiteboard.

Daily WOD – Friday, 5 de Mayo

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Workout of the Day 050517

Photocred : http://www.markstaudtphotography.com
Warm up
In groups of 3 accumulate 1500-2000 meters of rowing.
When not rowing do lateral lunges and/or spidermans

METCON
Row 1k
50 Back Squats (135/95# from floor)
30 Single Arm DB Snatch, alternating arms (50/35)

GYMNASTICS PULLING ACCESSORY WORK
10×1 Eccentric Pull-ups (attempt 3-5 second controlled lowerings)
3×15 seconds Chest to Rings Hold

Post your scores to the Whiteboard.

Daily WOD – Thursday 050417

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Workout of the Day 050417

Photocred : http://www.markstaudtphotography.com
Warm up
2 Rounds
10 Ring Rows
10 Push-ups
10 V-ups
10 Good mornings
10 PVC Overhead Squats
10 Second Handstand Hold Facing Wall

METCON
Every 4 Minutes for 5 Sets
Push Jerk (From Floor)
2 Rope Climbs/ 5 KB rope Pulls

Rep Scheme for the Push Jerk is:
-Set 1 x 5 reps
-Set 2 x 4 reps
-Set 3 x 3 reps
-Set 4 x 2 reps
-Set 5 x 1 rep
*Increase loads each set

Cool Down Accessory

One Arm DB/KB Overhead Walk, 3×12 mats per arm
Banded Shoulder Stretch, 90 seconds per side.

Post your scores to the Whiteboard.