Workout of the Day 101618
Photocred
http://www.markstaudtphotography.com/
METCON
For time:
20 Strict pull-ups
30 Ring dips
40 Toes to bar
50 Burpees
60 Kettlebell American swings 53/ 35#
70/50cal Row or Bike
*Goal sub 25
** Cap 30 mins.
*** if more than 7 are in the class start the WOD in Heats and have the 3nd /3rd start when the clock hits 4:00mins. (0:00,4:00,8:00)
Post your scores to the Whiteboard.
2018 10 15
Workout of the Day 101518
Photocred http://www.markstaudtphotography.com/
METCON
On a clock that runs for 25:00:
0:00-10:00
Run 1 mile (School lap 2x)
with time remaining
Attempt “Grace” – 30 clean and jerks (135lbs/95lbs)
**10:00-12:00 Rest**
12:00-19:00
Run 800 meters (School lap)
Max rep cluster
**19:00-21:00 Rest**
21:00-25:00
Run 400 meters
Max rep power clean
*SCORE ALL reps completed of Grace, clusters and cleans.
Post your scores to the Whiteboard.
2018 10 13
Workout of the Day 101318
Photocred http://www.markstaudtphotography.com/
Strength
12 min.
Find a 5RM Back Squat
METCON
12 min AMRAP
In teams of 2
25 Slam Balls AHAP (1 person working at a time)
25 Jumping Lunges ( at same time )
25 Burpees ( 1 person Working at a time )
*every round is 100 total reps
Post your scores to the Whiteboard.
2018 10 12
Workout of the Day 101218
Photocred http://www.markstaudtphotography.com/
METCON
3 Rounds for time:
21 Pull-ups
15 Front squats (155lbs/105lbs)
9 Handstand push-ups (COMP DEFICIT 4″/3″)
Cool Down Accessory
2 Rounds
0:30 Hollow hold
0:30 Supine straddle wall stretch
0:30 Hollow hold
0:30 Hands on wall shoulder stretch
Post your scores to the Whiteboard.
2018 10 11
Workout of the Day 101118
Photocred http://www.markstaudtphotography.com/
METCON
For time:
5 Rounds
50 Double Unders
200-meter run
20/15 Cal. Bike or Row
**Rest 3 minutes between rounds
** if row bike not available Start a heat every 3 mins
Cool Down Accessory
1:00/1:00 Sprinter hamstring stretch
1:00/1:00 Standing calf stretch
Post your scores to the Whiteboard.
2018 10 10
Workout of the Day 101018
Photocred http://www.markstaudtphotography.com
METCON
For time:
9 Power snatch 135/95
15 Thrusters
21 Power Cleans
**2:00 Rest**
21 Power cleans
15 Thrusters
9 Power snatch
Post your scores to the Whiteboard.
2018 10 09
Workout of the Day 100918
Photocred
http://www.markstaudtphotography.com/
Strength
4 – 4 – 4 – 4 – 4
Back squat
*Do a set every 4 minutes.
Cool Down Accessory
4 Rounds NOT for time:
8 Bicep Curls
20 Russian kettlebell swings
Post your scores to the Whiteboard.
2018 10 08
Workout of the Day 100818
Photocred
http://www.markstaudtphotography.com/
METCON
For Time:
50/40 cal Row
50 Ring dips
100 sit-ups
50 Hand Release push-ups
400m Run
Post your scores to the Whiteboard.
2018 10 06
Workout of the Day 100618
Photocred
http://www.markstaudtphotography.com/
METCON
Every 4:00 for 6 rounds:
Run 400m together
21 Synchronized Goblet squats (53/35)
**if no KB available use a DB
12 Pull-ups
*Each person completes on their own.
*if 400m takes more than 2:30 MOD to 300m
Post your scores to the Whiteboard.
2018 10 05
Workout of the Day 100518
http://www.markstaudtphotography.com/
Strength
5 Sets of:
3 Push press + 3 push jerk
*Perform a set every 3:00.
*Perform 2 box jumps increasing in height each set
*Leaderboard heaviest set.
METCON
For time:
10 – 8 – 6 – 4 – 2
Push jerk
*85-90% of part 1.
Box jump (30/24)
Post your scores to the Whiteboard.
2018 10 04