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Daily WOD – Monday 082117

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Workout of the Day 082117

Photocred http://www.markstaudtphotography.com/

METCON
Part 1
For time:
21 Weighted Pistols (35/25#/1DB)
15 Clean and Jerks (185/135#)
9 Muscle Ups

*10 MIN CAP
*MOD 21 Pistols /21 air Squats, 155/105, 12 Chest to bar Pull-ups

INTO

Part 2
21 HSPU (DB Strict Press)
15 Power Snatch (155lbs/105lbs)
9 Muscle Ups (12 Chest to bar Pull-ups)

*10 min CAP.

Post your scores to the Whiteboard.

Daily WOD – Friday 081817

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Workout of the Day 081817

Photocred http://www.markstaudtphotography.com

Extended Warm up
2 Rounds
100 Jump Rope Single Unders
20 sec Hanging Partner Shoulder Stretch
20 Band Pull Aparts
20 Light KB Swings (nose level)
THEN
“Isabel” prep
Every 90 seconds for 7 sets:
2 Power Snatches
*Light weight
*work on form and weight build up

“Isabel”
30 reps for time:
Snatch (135 lbs)

Cool Down Accessory
Upper back foam roll, 90 seconds

Post your scores to the Whiteboard.

Daily WOD – Thursday 081717

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Workout of the Day 081717

Photocred http://www.markstaudtphotography.com

Extended Warm up
2 Rounds
10 Ring Rows
10 Push-ups
10 V-ups
10 PVC Good mornings
10 PVC Overhead Squats
10 Second Handstand Hold Facing Wall

Strength/ Skill
Every 4 Minutes for 5 Sets

Push Press
100m Sled Push 45(x2)/45#

Rep Scheme for the Push Press 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 weight each set

Cool Down Accessory
Banded Shoulder Stretch 60 sec ea.

Post your scores to the Whiteboard.

Daily WOD – Wednesday 081617

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Workout of the Day 081617

Photocred http://www.markstaudtphotography.com

METCON
Every 4 minutes for 5 sets
(3 mins to complete run + FS THEN with 1 min. Rest)

Run 400 meters
with remaining time in the 3 minutes.
Max Rep Front Squat (185/135) *COMP 205/155

*From the floor

Cool Down Accessory
Samson Stretch 60 sec. ea.
Forearm Stretch 30 sec ea.

Post your scores to the Whiteboard.

Daily WOD – Friday 081117

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Workout of the Day 081117

Photocred http://www.markstaudtphotography.com

Extended Warm up
2 Rounds
100 Single Unders
10 Ring Rows
10 Push-ups
10 Sit-ups
10 Air Squats
15 second Samson Stretch Ea.

METCON
10-8-6-4-2 reps for time of:
Thruster (135/95)
Burpee Box Jump (24/20″)

*Goal sub 12
*Comp sub 7

Cool Down Accessory
2/3 sets toes to bar practice
5 kip swings
5 knees to elbow
5 toes to bar

Post your scores to the Whiteboard.