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Daily WOD – Wednesday 112217

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Workout of the Day 112217

Photocred http://www.markstaudtphotography.com

Warm up
Joint Prep Routine
Thruster Progression (Clean/Front Squat/Strict Press/ Thruster)

*Do 7-10 reps at each piece of the progression

METCON
5 Rounds:
6 Thrusters (115/75)
9 Jumping squats
12 Air Squats
100 meter sprint
Rest 2min between rounds

*These are sprint efforts
*Intended to be short sprint efforts.
*No single round should last longer than 2 minutes.

Accessory
3 sets of 5 Kipping Pull-ups
-Scale to banded pull-ups.
3 sets of 30 Sec Dead hang Hold

COMP 3 sets of the following bar complex instead
1-3 Bar Muscle Ups + 3-5 Chest to Bar Pull-ups + 5-7 Pull-ups
*Attempt to complete this sequence without dropping off the bar.

Post your scores to the Whiteboard.

Daily WOD – Tuesday 112117

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Workout of the Day 112117

Photocred http://www.markstaudtphotography.com

Extended Warm up
1 minute Jump Rope
10 Squats 3 sec hold on the bottom
10 Hip Extension
100m Jog
10 Goblet Squats Light KB
10 Single Leg Deadlifts Light KB
1 minute Jump Rope
10 Back Squats w/ Bar
10 Good Mornings w/ Bar
30 sec Samson Stretch
30 sec Hamstring Stretch

Back Squat
Find your 1 rep max.
Example 5/5/5/3/3/2/1/1/1
*20 MIN

Cool Down Accessory
3 Rounds NOT for time:
20 V-ups
30 second Side Plank/side

Post your scores to the Whiteboard.

Daily WOD – Monday 112017

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Workout of the Day 112017

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 Russian KB Swings

Isabel prep
Every 90 seconds for 7 sets:
2 Power Snatches
(12mins)

*The main goal here is to prep for Isabel.
*The first work set should be on the lighter side and allow for a build up across the 7 sets.
*Build heavy without sacrificing good mechanics.

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

*Compare “Isabel” with 8/17/17

Cool Down Accessory
Upper back foam roll 90 sec

Post your scores to the Whiteboard.

Daily WOD – Friday 111717

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Workout of the Day 111717

Photocred http://www.markstaudtphotography.com/

Extended Warm up
2 Rounds, 30 seconds at each
Jumping Jacks
Air Squat (easy pace)
Push-up to Down Dog
Good Morning

2 rounds, 15 seconds at each
Plank Hold (elbows on the floor)
Handstand Hold with Back to Wall
Medicine Ball Front Squat at arms length from wall
Medicine Ball Push Press Throw to Wall Ball Target

METCON
45 Wall Ball (20lbs/14lbs)
45 Sumo deadlift high pull (135lbs/95lbs)
45 Handstand push-up
45 Wall Ball (20lbs/14lbs,10ft/9ft)

*MOD HSPU for DB Push Press
*12 minute cap on this workout.
*The load on the SDLHP is challenging but should allow for consistent singles to be done.
*If you don’t finish in the time cap add +1 for every rep not completed

Post your scores to the Whiteboard.

Daily WOD – Thursday 111617

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Workout of the Day 111617

Photocred http://www.markstaudtphotography.com/

Extended Warm up
2 rounds
30 singles
10 Shoulder circles
10 toe touches
10 Leg swings
10 Lateral leg swings
30 sec Samson Stretch
30 sec Hamstring Stretch
30 sec Calves Stretch
100m run

METCON
4 Rounds
Run 400 meters
75 Double Unders

*MOD 35 Double Unders or 1 min Double Unders Practice
*Goal sub 12 min. Comp sub 10min. Cap 15mins.

Part 2
Bent over Barbell Row
5-5-5-5-5

*Accumulate 15-20 seconds of an Plank hold after each set
*All 5 sets should provide a challenge but should be able to build up slightly each set.

Post your scores to the Whiteboard.

Daily WOD – Wednesday 111517

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Workout of the Day 111517

Photocred http://www.markstaudtphotography.com/

General Warm up
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 Air Squats
10 High 5’s
10 Criss Cross Arm Swings per side
10 Air Squats
5/5/5 PVC Pass Through (5 wide, 5 medium, 5 narrow)
10 Reverse Grip Pass Through
10 Air Squats
10 Push Ups
15 Scap Retractions on Bar
15 Ring Rows
15 Box Dips
10 Beat Swings on Bar (go from small to big)

“Cindy”
As many rounds as possible in 20 min:
5 Pull-ups
10 Push-ups
15 Squats

*Compare “Cindy” with 8/14/17

Cool Down Accessory
2 sets each side
20 seconds Couch Stretch (elbow to foot)
20 seconds Couch Stretch (reach for wall)
20 Sec Shoulder Stretch

Post your scores to the Whiteboard.

Daily WOD – Tuesday 111417

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Workout of the Day 111417

Photocred http://www.markstaudtphotography.com
Extended Warm up
300m run
Then
2 rounds
Deep Squat Stretch , 30 sec.
Samson Stretch, 30 sec ea.
Band Front Rack Stretch, 60 seconds per side

*1 round

Back Squat x 10 reps
Goblet Squat x 10 reps
Front Squat x 10 reps
*all with an empty barbell

Part 1
Front Squat
2-2-2-2
*Compare to 8/8

*The goal is to try to improve on the heaviest load lifted from  0808.
*If this workout was not performed on August 8 build to a 2RM for future tracking.

Part 2
For time:
15 Front Squats (135/95)
30/25 Cal Row
15 Front Squats (135/95)

*Goal sub 5-7 minute hard effort.
*The loads on the front squat should be doable unbroken on at least the first set of 15.

Post your scores to the Whiteboard.