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Daily WOD – Thursday 091417

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Workout of the Day 091417

Photocred http://www.markstaudtphotography.com/

Conditioning
3x 400m run
Rest 1 min. In Between runs

Barbell Conditioning
5 min. EMOM
7 Clean and jerks
*Goal should be to cycle the bar without letting it go.
*Find a weight that will allow you to complete the EMOM as prescribed

Cool Down Accessory
Banded Shoulder Stretch 60 sec.
Samson and Hamstring Stretch 30 sec ea.

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Daily WOD – Tuesday 091217

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Workout of the Day 091217

Photocred http://www.markstaudtphotography.com

Strength
Every 3 minutes for 5 sets:
Back Squat
Set 1: 8 reps
Set 2: 4 reps
Set 3: 8 reps
Set 4: 4 reps
Set 5: 8 reps

*General guidelines for the load are:
Set 1 = 8 reps @ 60% of 1-RM
Set 2 = 4 reps @ 75% of 1-RM
Set 3 = 8 reps @ 65% of 1-RM
Set 4 = 4 reps @ 80% of 1-RM
Set 5 = 8 reps @ 70% of 1-RM

*Compare with July 3rd
*Add 5/10 lbs

Cool Down Accessory
2 Rounds NOT for time:
8/8 Single Leg Hip Bridges
12/12 Oblique Side Bends

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Daily WOD – Monday 091117

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Workout of the Day 091117

Photocred http://www.markstaudtphotography.com

Extended Warm up

Run 200 meters
12 Slow Deadlifts
12 Swings (light KB)
12 Air Squats
Run 200 meters
12 Push-ups
12 Beat Swings
12 PVC Overhead Squats

Hero WOD 9-11

“Lumberjack 20”
*Modified version*
225/155-lb. deadlifts, 20 reps (MOD185/155,135/95)
Run 400 meters
Kettlebell swings, 70/53#, 20 reps
Run 400 meters
135/95-lb. overhead squats, 20 reps (MOD115,95/75,45)
Run 400 meters
20 burpees
Run 400 meters
20 chest-to-bar pull-ups
Run 400 meters
20 box jumps, 24/20-inch box
Run 400 meters
135/95 squat cleans, 20 reps (MOD115,95/75,45)
Run 400 meters

*30min. CAP

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Daily WOD – Thursday 090717

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Workout of the Day 090717

Photocred http://www.markstaudtphotography.com
Extended Warm -up
3 rounds
5 double squat Wallballs
100m Run

Then
30 sec Samson Stretch ea.
30 sec Hamstring Stretch ea.
30 sec Bottom of squat stretch

Strength
Front Squat
5x 3 @80-85%

*Perform 1 set Every 2/3 min.

Cool Down Accessory
20 Russian Twists
60 second Sprinter Hamstring to Samson Stretch, right
20 Russian Twists
60 second Sprinter Hamstring to Samson Stretch, left
20 Russian Twists
Standing Calf Stretch, 60 seconds per side

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Daily WOD – Wednesday 090617

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Workout of the Day 090617

Photocred http://www.markstaudtphotography.com

METCON
4 Rounds
25 Kb Swings
50 Foot 1 KB Front Rack Walking Lunge (53/35 lbs)
75 Double Unders

Cool Down Accessory
400m Slow Jog
Then..
2 Sets Each Leg
20 seconds Couch Stretch, Elbow to foot
20 seconds Couch Stretch, Upright
20 seconds Couch Stretch, Reach hands to wall

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Daily WOD – Tuesday 090517

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Workout of the Day 090517

Photocred http://www.markstaudtphotography.com

Strength Part 1
E2MOM for 10min (5 sets):
2 Weighted Pull-ups
4 Strict Pull-ups
6 Kipping Pull-ups

*Attempt to perform this a one consecutive set

*MOD
5 Strict Pull-ups with Band
5 Beat Swings

Part 2
AMRAP 12 minutes
10 Ring Push ups
25 Ab mat sit-ups
300m Run

Cool Down Accessory
Banded Shoulder Stretch 60sec. Ea

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Daily WOD – Monday 090417

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Workout of the Day 090417

Photocred http://www.markstaudtphotography.com

Extended Warm up
2 rounds
30 Jumping Jacks
10 Lateral Lunges
30 Mountain Climbers
5 Inchworms with a Push-up

METCON
“Holleyman”
U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, Montana, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, Kentucky, was killed on August 30, 2004, when his military vehicle hit an improvised explosive device in Khutayiah, Iraq. He is survived by his daughters Shelby and Erin, son Zachary, parents Ross and Glenda, and siblings Kelly and Daniel.

30 rounds for time of:
5 Wall ball shots 20/14
3 Handstand push-ups
1 Power clean 225/155

*MOD 3 Strict press 95/65,
*Power Clean 205/185/155,135/115/95

Post your scores to the Whiteboard.