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Daily WOD – Wednesday 061919

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Workout of the Day 061919

Photocred http://www.markstaudtphotography.com/

METCON
AMRAP 5:
Buy In: 100 Double (2x singles)
12 Front Squats (95/65)
4 Burpee Box Jump (24/20)

**Rest 5 Minutes

AMRAP 5:
Buy In: 100 Double Unders
8 Front Squats (115/80)
4 Burpee Box Jump (24/20)

**Rest 5 Minutes

AMRAP 5:
Buy In: 100 Double Unders
4 Front Squats (135/95)
4 Burpee Box Jump (24/20)

Post your scores to the Whiteboard.

Daily WOD – Tuesday 061819

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Workout of the Day 061819

Photocred http://www.markstaudtphotography.com/

Strength
Power Clean Complex
*1 hang power clean + 1 Power Clean
* 15 Minutes to Build to a Heavy Complex
* Looking to complete about 7-10 total sets today

METCON
For Time:
15 Power Cleans (155/105)
600 Meter Run (around the block out the Front Bay door)
10 Power Cleans (155/105)
400 Meter Run
5 Power Cleans (155/105)
200 Meter Run

*15 min CAP!

Post your scores to the Whiteboard.

Daily WOD – Friday 061419

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Workout of the Day 061419

Photocred http://www.markstaudtphotography.com/

METCON
0:00 – 10:00 – 1 Mile Run, Max Clean and Jerks (135/95)
10:00 – 13:00 – Rest
13:00 – 20:00 – 800 Meter Run, Max Power Snatch (115/80)
20:00 – 23:00 – Rest
23:00 – 27:00 – 400 Meter Run, Max Thrusters (95/65)

*Score is total barbell reps completed.

Post your scores to the Whiteboard.

Daily WOD – Thursday 061319

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Workout of the Day 061319

Photocred http://www.markstaudtphotography.com/

METCON
For Time:
300m run
15 Wall Walks
50 Dumbbell Box Step-Ups 24/20”/ 1DB 50/35# ABOVE HIPS
200m run
10 Wall Walks
40 Dumbbell Box Step-Ups
100m run
5 Wall Walks
30 Dumbbell Box Step-Ups

Cool Down Accessory
Roll out the glutes, hamstrings, lower back, and upper back

Post your scores to the Whiteboard.

Daily WOD – Saturday 060819

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Workout of the Day 060819

Photocred http://www.markstaudtphotography.com/

METCON
In Teams of 2
*Split reps as desired (one person working at a time )
*BOTH RUN

42 Hang Power Snatches (95/65)
200 Meter Run
42 Overhead Squats (95/65)
200 Meter Run
30 Hang Power Snatches (95/65)
200 Meter Run
30 Overhead Squats (95/65)
200 Meter Run
18 Hang Power Snatches (95/65)
200 Meter Run
18 Overhead Squats (95/65)
200 Meter Run

Post your scores to the Whiteboard.