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Daily WOD – Wednesday 050317

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Workout of the Day 050317
General Warm Up
30 Single Unders
15 Russian Swings (light)
30 Single Unders
15 Walking Lunges
30 Single Unders
15 Kip Swings
30 Single Unders
15 Push Press (empty bar)
30 Single Unders
15 Bar Good Mornings or GHD Hip Ext
30 Single Unders
15 Air Squats
30 Single Unders
15 Push-ups
30 Single Unders
15 Double Unders

METCON
“Filthy 50″
50 Box Jumps (24″/20”)
50 Jumping Pull-ups
50 Swings (35)
50 Walking Lunges
50 Knees to Elbows
50 Push Press (45)
50 Back Extensions (Sub Bar Bell Goodmornings)
50 Wall Ball (20/14 lbs)
50 Burpees
50 Double Unders

Cool Down Accessory
Lat. Stretch, 90 seconds each arm
Quad Roll, 90 seconds per leg

Post your scores to the Whiteboard.

Daily WOD – Tuesday 050217

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Workout of the Day 050217

Photocred : http://www.markstaudtphotography.com
Strength
On a 30min clock
Part 1
Power Clean
3-3-3-3-3

*Today has a focus on pulls from the floor with both fast and slow movements. Try to get a 3 RM
*The weight can be dropped between reps but a single set should not take longer than 20 seconds to complete.
*Rest approximately 3 minutes between sets
*15 mins.

Part 2
Deadlift
3-3-3

*Heavy deadlifts, low volume

Cool Down Accessory
Trunk Accessory
3 Rounds
15 second Hollow Hold
30 second Plank

Post your scores to the Whiteboard.

Daily WOD – Friday 042817

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Workout of the Day 042817

Photocred http://www.markstaudtphotography.com/

Warm- up
3 Rounds
75 Single Unders
15 Air Squats
10 Push-ups
10 Band Pull Aparts

METCON
With a 20 min Running Clock
Part 1
25 Ring Dips
40 Thruster (75/55)
25 Ring Dips
50m Walking Lunge (End of the Parking lot)
(55/35 lb KB or DBs held at the sides)

METCON
Part 2
With the remaining time in a 20 minute running clock

2 rep max Thruster (bar starts from the floor on the first rep)

*Example: If you finish part 1 in 12 minutes, you have 8 minutes to find the 2 RM Thruster

Cool Down Accessory
Super Couch 60 sec/each
Samson Stretch 60 sec/each
Band Shoulder Stretch 60 sec/ each

Post your scores to the Whiteboard.

Daily WOD – Thursday 042717

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Workout of the Day 042717

Photocred http://www.markstaudtphotography.com/

Extended Warm Up
400m Run (light Jog)
Then
2 rounds
Bunny Hops Across
(perform 20 double unders or 10 attempts after each set)
High Knees Across
(perform 20 double unders or 10 attempts after each set)
Sprinter Hamstring Stretch, 60 seconds per side
Standing Calf Stretch, 60 seconds per side

METCON
5 Rounds
50 Double Unders or 30 sec Double Under attemps
200 meter run (short Side Run
20/15 Cal. Bike or Row
**Rest 3 minutes between rounds

Post your scores to the Whiteboard.

Daily WOD – Wednesday 042617

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Workout of the Day 042617

Photocred http://www.markstaudtphotography.com/

Strength
Every 2 Minutes for 5 sets
3 Touch and Go Clean and Jerks.
Increase load each sets.
Example :
Set 1: 115 lbs
Set 2: 135 lbs
Set 3: 155 lbs
Set 4: 185 lbs
Set 5: 205 lbs

METCON
3 rounds
200m run
10DB Snatch/ea 50/35# (Alternate each rep)
15 Toes to Bar

Cool Down Accessory
50 Abmat sit-ups
30 Hip extensions

Post your scores to the Whiteboard.

Daily WOD – Tuesday 042517

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Workout of the Day 042517

Photocred http://www.markstaudtphotography.com/
METCON
6-9-12-9-6
Chest to Bar Pull-up
Overhead Squat (135/95)
Burpees Over the Bar

*COMP 155#/105#
*Goal SUB 10 mins.

Gymnastics
EMOM 8 Minutes
Odd- 20-30 second Handstand Hold
Even- 20 second Hollow Hold
*If you cannot hold a handstand, hold a DB in each hand overhead

Cool Down Accessory
Banded Shoulder Stretch, 90 seconds per sid

Post your scores to the Whiteboard.

Daily WOD – Monday 042417

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Workout of the Day 042417

Photocred http://www.markstaudtphotography.com/
Strength
Perform a set every 3 minutes:
Front Squat
3-2-1-3-2-1-3-2-1

*Heavy front squat in a wave load fashion.
*The second set of 3 should be heavier than the first set of 3 and the third set of 3 should be heavier than the second set of 3, etc.
*All sets should be challenging.

Cool Down Accessory
2 Rounds NOT for Time
15 Barbell Good Mornings (choose the load)
15 Weighted Sit-ups (Choose the load)

Post your scores to the Whiteboard.

Daily WOD – Saturday 042217

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Workout of the Day 042217

Photocred  http://www.markstaudtphotography.com/
METCON
With a partner,
2×400 meter run, relay style (one person runs 400 meters while the other rests, tag your partner and they go. Each person will do 1 run here)
Accumulate 150 Double Unders (one person works at a time)
75 Slamball (one person working at a time)
2x 400 meter runs (same fashion as before)
Accumulate 75 Burpees (one person works at a time)
50 Squat Cleans 155/105# (one person working at a time)

Post your scores to the Whiteboard.