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Daily WOD – Friday 042117

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Workout of the Day 042117
Strength
EMOM 10 Minutes
2 Power Snatches

*Start light and climb across the course of the 10 sets to a heavy load. Practice touch and go reps on the first 5 sets. This is also meant to prepare the body for “Randy”

“Randy”
For time:
75 Power Snatches (75 lbs)

Cool Down Accessory
90 second Plank Hold
Standing Pigeon Stretch, 90 seconds per side
Upper Back Roll, 60 seconds

Post your scores to the Whiteboard.

Daily WOD – Thursday 042017

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Workout of the Day 042017
Warm-up
400m run
10 Arm circles Front (start small and build to 10 full ROM)
10 Arm Circles Back (start small and build to 10 full ROM)
10 high Fives
5/5/5 PVC Pass Through (5 wide, 5 medium, 5 narrow)
10 Reverse Grip Pass Through
20 Band Pull aparts
15 Scap Retractions on Bar
15 Ring Rows
15 Box or Bench Dips
10 Beat Swings on Bar (go from small to big)

METCON
5 x 2 minute rounds, rest 2 minutes between sets:

15 Handstand Push-ups
48 Foot (12 mats)Double KB Front Rack Walk (53/35 lbs per hand)
Max Cal Row or Assault Bike with the remaining time in the 2 minute timeframe”

*MOD
10 Strict Press + 10-15 second Handstand Hold or Straight Arm Plank Hold
50 Foot DB or KB Double Front Rack Walk
Max Cal Row or Bike with the remaining time

Post your scores to the Whiteboard.

Daily WOD – Monday 041717

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Workout of the Day 041717

Photocred Julie Doniero 
General Warm up
1) 2 Rounds
Foot Lateral Lunge/across
Foot Inchworm/ across
Foot Spiderman/ across
Band Good Mornings
5 Beat Swings + Stop

“Cindy and Deadlifts”
AMRAP 20 Minutes
1 Deadlift (315/225)
5 Pull-ups
10 Push-ups
15 Air Squats

*The load should be close to 80-90% of a 1RM.

Cool Down Accessory
Banded Lat Stretch, 90 seconds per side
Banded Hamstring Stretch, 90 seconds per side

Post your scores to the Whiteboard.

Daily WOD – Friday 041417

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Workout of the Day 041417

Photocred Julie Doniero 
Extended Warm up
2 Rounds
10 Air Squat
10 Single leg hops/side
15 Band Good Mornings
15 Band Pull Aparts

Metcon
15-12-9
Back Squat (135/95)
Power Snatch (135/95)

*COMP 155#/105#
*It is intended to have the bar start from the floor for the back squats before starting the set.
*MOD Back Squat (load is light enough for each round to be done unbroken while still providing a challenge)
Hang Power Snatch (load light enough to do each round in 3 sets or less)

Cool Down Accessory
Single Arm KB Overhead Walk
2-3 Rounds NOT for time:
50 feet left arm walk (12.5 mats)
50 feet right arm walk
(use a challenging load that can be done unbroken each 50 foot section)

Post your scores to the Whiteboard.

Daily WOD – Thursday 041317

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Workout of the Day 041317

Photocred Julie Doniero
General Warm up
EMOM 8 Minutes
0dd- 100m run
Even- 10 Partner “Wall Ball” Passes and 5 PVC Pass Throughs

METCON
7 Rounds
Minute 1: Row or Bike 20/15 Calories
Minute 2: Strict Ring Dip x 10 Reps
Minute 3: 15 KB Swings 53/35#

*MOD 18/12 Cals or 50 sec work.

Cool Down Accessory
Ring Row 3×12 reps
GHD Sit-up, 3×15 Reps

Post your scores to the Whiteboard.

Daily WOD – Wednesday 041217

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Workout of the Day 041217

Photocred Julie Doniero 
Strength
Bent Over Barbell Row
5-5-5

METCON
10 Rounds for time of:
7 Pull-ups ( no “butterfly”)
21 Double Unders

*MOD( cannot do 7 pull-ups consistently and struggle with double unders)
10 Rounds
3-5 Pull-ups
21 Double Unders or 30 seconds of practice each round

Cool Down Accessory
Standing Calf Stretch, 90 seconds per side
Banded Lat Stretch, 90 seconds per side

Post your scores to the Whiteboard.

Daily WOD – Tuesday 041117

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Workout of the Day 041117

Photocred Julie Doniero 
METCON
AMRAP 12 Minutes
7 Handstand Push-ups
7 Box Jumps (30/24″)
7 DB Push Press (50/35)
*If No DBs available use KBs or a barbell at 115/75

*Goal 6rds +
*Comp 8rds+
*MOD 20 seconds Handstand Hold, partial handstand hold, or straight arm plank hold, 7 Box Jumps (low height), 7 DB Push Press (light load)

Post your scores to the Whiteboard.