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Daily WOD – Friday 061617

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Workout of the Day 061617

Photocred http://www.markstaudtphotography.com
Warm – Up
3 Rounds
100m meter run
10 Squats (Air Squats on Round 1, empty bar back squats on round 2 and 3)
3 Beat Swings + 1 Pull-up or Attempt + 3 Beat Swings

METCON
On a Running Clock
0:00-12:00mins
3 Rep Max Back Squat
12:00-15:00mins.
1 Set of Max Rep Pull-ups
*If you cannot do pull-ups, use a band.
15:00-Completion
1 Mile Run (school lap twice)

Cool Down Accessory
Sprinter Hamstring Stretch, 60 seconds per side
Samson Stretch , 60 seconds per side

Post your scores to the Whiteboard.

Daily WOD – Thursday 061517

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Workout of the Day 061517

Photocred http://www.markstaudtphotography.com

Extended Warm up
Stretch
Band Front Rack Stretch, 60 seconds/side
Deep Squat Hold, 60 seconds

2 Rounds
75 Single Unders
30 second Deadbug
10 Front Squats (empty Bar)

Then..

3 Rounds
3-5 Swings
3-5 Box Jump Overs (increase height over the 3 rounds)
3-5 Front Squats (increase load over the 3 rounds)

METCON
3 Rounds
21 Swings (53/35)
15 Box Jump Overs (24/20″)
9 Front Squats (155/105)

Cool Down Accessory

Heavy MedBall Carry 2×100 m

Post your scores to the Whiteboard.

Daily WOD – Wednesday 061417

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Workout of the Day 061417

Photocred http://www.markstaudtphotography.com

Extended Warm up
3 Rounds
1 minute Row easy
10 Lateral lunges
5 Inchworms with a push-up
10 Air squats

METCON

5 Rounds (20mins)
1 Minute Row Calories
1 Minute Rest
1 Minute Burpees
1 Minute Rest

*Athletes can start at any station
*Score total Cals + Burpees

Gymnastic Accessory

3x 5 Toes to Bar
3x 15 second Hollow Hold + Log Roll + 15 second Superman Hold

Post your scores to the Whiteboard.

Daily WOD – Tuesday 061317

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Workout of the Day 061317

Photocred http://www.markstaudtphotography.com
Gymnastics Skill

Handstand Hold
*3 x 10 seconds
*MOD plate overhead hold hold for 20 secs

Then
3 sets of:
5 Pike Push-ups + 5 Push-ups
Scale up: 5 Strict Handstand Push-ups + 5 Ring Dips

Strength
Strict Press
10-10-10-10-10
*superset w/ 8 reps DB Rows/arm

Cool Down Accessory

Banded shoulder or lat stretch, 2 sets of 45 seconds per side

Post your scores to the Whiteboard.

Daily WOD – Monday 061217

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Workout of the Day 061217

Photocred http://www.markstaudtphotography.com

Extended Warm Up
2 Rounds
3/3 Turkish Get-ups
6 Wall Ball Goblet Squats
10 Light Single Arm OH Walking Lunge
30 second Hands on Wall Shoulder Stretch

METCON
Regional Workout #3
100 Foot Single Arm OH Lunge (50/35 lb DB)
100 Double Unders
50 Wall Ball 20/14
10 Rope Climbs / 12 KB pulls From Rig
50 Wall Ball 20/14
100 Double Unders
100 Foot Single Arm OH Lunge

*100ft lunge will be at parking lot
*CAP 20 mins

Post your scores to the Whiteboard.

Daily WOD – Thursday 060817

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Workout of the Day 060817

Photocred  http://www.markstaudtphotography.com

Warm- up
6 Rounds
20 seconds Jumping jacks
rest 10 seconds
20 seconds Mountain climbers
rest 10 seconds

METCON
EMOM 21 Minutes
Min 1: 50m Farmers Carry 1KB (53/35) (Half Parkig Lot)
Min 2: 15/12 Cal Row
Min 3: 5 Deadlifts (275/185)

Cool Down Accessory
Kneeling forearm stretch, 90 seconds
Hamstring stretch, 60 seconds per side

Post your scores to the Whiteboard.