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Daily WOD – Saturday 021619

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Workout of the Day 021619

Photocred http://www.markstaudtphotography.com/

METCON

For time:
400m Run
50 Front squats (155lbs/105lbs)
400m Run
75 Synchronized abmat sit-ups
400m Run
50 Back squats
400m Run

*All runs must be performed together.
*For the front squats and back squats, one person works at a time to accumulate a total of 50 reps.
*For the sit-ups, set-up across from each other and slap hands at the top of each rep.

Post your scores to the Whiteboard.

Daily WOD – Thursday 021419

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Workout of the Day 021419

Photocred http://www.markstaudtphotography.com/
ROWING

5 Sets of:
500m Row
Rest as needed between efforts

*CAP 30:00
*During rest periods perform a dynamic couch stretch, dynamic pigeon stretch, or dynamic hamstring stretch for 0:30/0:30 per side.
*5 rounds must be completed before the CAP
*Score Fastest time (should be performed at 3/4 or 5 set not before)

Post your scores to the Whiteboard.

Daily WOD – Saturday 020919

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Workout of the Day 020918
METCON
AMRAP 20:00
30 Double unders
15 Synchronized deadlifts (155lbs/105lbs)
30 Synchronized Burpees

*Athletes do double unders at the same time. Move onto the deadlifts only after both have completed the double under reps. Synchronized on the deadlift is only at the top of the movement.

Post your scores to the Whiteboard.

Daily WOD – Friday 020819

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Workout of the Day 020819

Photocred http://www.markstaudtphotography.com/

METCON
For time:
50 Thrusters (75lbs/45lbs)
40 Pull-ups
30 Thrusters (95lbs/65lbs)
20 Pull-ups
10 Thrusters (135lbs/95lbs)

Thrusters
The round of 50 should take less than 3:30 to complete.
The round of 30 should take less than 3:00 to complete.
The round of 10 should take less than 2:00 to complete.

Pull-ups
The round of 40 should take less than 3:00 to complete.
The round of 20 should take less than 2:00 to complete.

*Goal 12:00. CAP 17:00.

Post your scores to the Whiteboard.

Daily WOD – Thursday 020719

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Workout of the Day 020719

Photocred http://www.markstaudtphotography.com/

Warm up
2 Rounds
0:20 Jumping jacks
0:10 Rest
0:20 Mountain climbers
*Feet to outside of hands
0:10 Rest

8/8 Spiderman lunges
10/10 Lateral lunges
Inchworm + Push-ups (5, 4, 3, 2, 1 push-ups)
10/10 Windmills
10/10 Arm circles, (forward/backward)
10/10 Arm pretzels
10/10 Shoulder rolls (forward/backward)
10/10 Wrist circles

METCON
4 Rounds
0:00-2:00 Row 500/400 meters
2:00-4:00 Rest
4:00-6:00 Run 400 meters
6:00-8:00 Rest

*If unable to run due to weather, perform 200 single leg single unders instead of the 400-meter run.
*Completion is the goal.
*Mod accordingly to not go OVER 2:00 interval

Post your scores to the Whiteboard.