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Daily WOD – Tuesday 061918

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Workout of the Day 061918

Photocred http://www.markstaudtphotography.com/

Strength
Every 2:00 for 4 sets
5 Strict pull-ups

*Add weight as needed

5 rounds
25 Abmat sit-ups
5 Ring muscle ups (10 Strict Pull-ups + 10 DIPS)

Then
100 meter front rack walk (53lbs/35lbs) (2 KBs)
**end of the Parking lot

Cool Down Accessory
1:00 ea Super Couch stretch
:30 sec each Shoulder stretch

Post your scores to the Whiteboard.

Daily WOD – Friday 061518

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Workout of the Day 061518

Photocred http://www.markstaudtphotography.com/

METCON
For time:
50 Double unders
35 Hang dumbbell power snatches (50/35)
20 Chest to bar pull-ups
50 Double unders
25 Hang dumbbell power snatches ( Up the weight if available)
20 Chest bar pull-ups
50 Double unders
15 Hang dumbbell power snatches (Up the weight if available )
20 Chest to bar pull-ups
50 Double unders

Post your scores to the Whiteboard.

Daily WOD – Thursday 061418

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Workout of the Day 061418

Photocred http://www.markstaudtphotography.com/
Warm up
2 Rounds
100 m row
10/10 Single leg dumbbell deadlift
0:45 Plank press ups
0:30/0:30 Spiderman stretch

METCON

For time:
50/40 cal Row
50 (2) Dumbbell front squats (50lbs/35lbs)

*if NO Dumbbells available use 115/75 on a bar

Cool Down Accessory
3x 25 Ab mat sit-ups

Tabata
Supermans
Hollow rocks

Post your scores to the Whiteboard.

Daily WOD – Saturday 060918

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Workout of the Day 060918

Photocred  http://www.markstaudtphotography.com/

Metcon
With a partner for reps:
2 Rounds

Partner 1: 1:30 Box jump to step down (24″/20″)
Partner 2: 1:30 Box jump to step down (24″/20″)

Partner 1: 1:30 Row calories
Partner 2: 1:30 Row calories

Partner 1: 1:30 Deadlifts 225/155#
Partner 2: 1:30 Deadlifts 225/155#

Partner 1: 1:30 Slamballs AHAP
Partner 2: 1:30 Slamballs AHAP

Partner 1: 1:30 V-ups
Partner 2: 1:30 V-ups

Post your scores to the Whiteboard.