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Daily WOD – Friday 111017

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Workout of the Day 111017

Photocred http://www.markstaudtphotography.com/
METCON
Part 1
400 meter sprint

*Short run test…..this is a max effort!

Metcon Transition
10 Spidermans
10 Lateral Lunges
10 Air Squats
10 Back Squats (empty bar)

After this do 2-3 warm-up sets of 3 rep increasing in load.

PART 2
Every 3 Minutes for 4 sets:
6 Back Squats

*Not for max weight
*Should be challenging

Post your scores to the Whiteboard.

Daily WOD – Thursday 110917

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Workout of the Day 110917

Photocred http://www.markstaudtphotography.com

Extended Warmup
2 rounds
10 High 5’s ea
10 Shoulder rotations ea.
10 ring rows
10 push ups
W/bar
10 Good Mornings
10 Strict press
10 cleans
20 Singles

METCON
7 Rounds
7 Push Jerks (155/105) *MOD 135,115,95/95,75,65)
7 Pull-ups
35 Double Unders *MOD 70 Singles

*Goal Sub 15
*COMP. Sub 12
*Push Jerks should be UNBROKEN the first 4-5 rounds

Post your scores to the Whiteboard.

Daily WOD – Wednesday 110817

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Workout of the Day 110817

Photocred http://www.markstaudtphotography.com

Extended Warm up
2 Rounds
50 Jumping Jacks
10 Ring Rows
10 Push-ups
10 second Hollow Hold
10 second Superman Hold
10 PVC Overhead Squats
30 second Hands on Wall Shoulder Stretch

METCON
PART 1
Every 90 seconds for 12 minutes (8 sets):
Power Snatch + Hang Power Snatch

*The first few sets can be on the lighter side.
*The last few sets should be challenging.
*Try not to drop the bar after the power snatch before performing the hang power snatch.

PART 2
Every 2:30 for 10 minutes (4 sets):
5 Deadlifts

*The first set should be slightly above the last work set from the power snatch complex.
*Build over the course of the 4 sets where the last 2 sets are challenging but not maximal.

Cool Down Accessory
50 Ab mat sit-ups

Post your scores to the Whiteboard.

Daily WOD – Tuesday 110717

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Workout of the Day 110717

Photocre http://www.markstaudtphotography.com

Extended Warm up
2 Rounds
100m row
30 second straight arm plank hold
10 Lunges same place w plate 45/25# overhead
15 KB Goblet Squats 35/25#
30 sec Samson Stretch
30 sec Bottom of squat hold

METCON
3 rounds (27 min total)
0:00-3:00- Row 750/600 meters.
3:00-6:00- 20 sit ups + 20 Lunge steps (same Place) 95#/65# bar in front rack position
6:00-9:00- 40 No Push-up Burpees.
9:00-12:00- Row 750/600 etc….

*Same order
*Staggered heats

Cool Down Accessory
Super Couch Stretch 30 sec ea.
Lizard stretch 30 sec ea

Post your scores to the Whiteboard.

Daily WOD – Saturday 110417

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Workout of the Day 110417

Photocred http://www.markstaudtphotography.com

METCON
In a team of 2, complete the following for time:
Partner 1:
20 Shoulder to overhead (135lbs/95lbs)
40 Box jump overs (24/20″)
Partner 2:
15 Shoulder to overhead (155lbs/105lbs)
30 Box jump overs (24″/20″)
Partner 1:
40 Deadlifts (155lbs/105lbs)
400m Run
Partner 2:
30 Deadlifts (185lbs/115lbs)
400m Run
Partner 1:
10 Hang squat cleans (155lbs/105lbs)
10 C2B Pull-ups
Partner 2:
15 Hang squat cleans (135lbs/95lbs)
15 C2B Pu-ups

*Partners may not change positioning for each couplet. Partner 1 will remain partner 1 for the entire workout.

Post your scores to the Whiteboard.

 

Daily WOD – Friday 110317

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Workout of the Day 110317

Photocred http://www.markstaudtphotography.com

Snatch Technique

Every 90 seconds for 6 sets complete:
1 Snatch Balance + 1 Overhead Squat

*15mins.
*From Rig
*Work on speed and proper positions.
*Increase loads only if technique and mechanics are maintained.

METCON
4 rounds
6 Strict handstand push-ups
12 Strict Pull-ups
24 Front rack walking lunges (95/65)/ Same Place

*MOD use same weight on Strict press for the Front Rack Lunges / regular pull-ups
*18 min cap

Post your scores to the Whiteboard.

Daily WOD – Thursday 110217

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Workout of the Day 110217

http://www.markstaudtphotography.com

Extended Warm up
2 rounds
10 Leg Swings each
10 Lateral Swings ea.
10 Sprinter to Samson Stretch (5 ea. Side)
High Knees ( Across)
Butt Kick (Across)
10 Air Squats
30 sec Samson Stretch
30 sec Sprinter Stretch

METCON
21-15-9
Deadlift (275/185)
200 meter Farmers Carry after each round (53/35 lb KBs per hand)
(Short side lap)
*Goal Sub 12
*16 min Cap

Cool Down Accessory
2 rounds NOT for time
10 Medball Push-ups (hands on ball)
20 Russian Twist w/ball

Post your scores to the Whiteboard.

Daily WOD – Wednesday 110117

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Workout of the Day 110117 

Photocred http://www.markstaudtphotography.com
METCON
Five rounds for time:
15 Toes to bar
10 Thrusters (115lbs/75lbs)
3 Muscle-ups (12 C2B Pull-ups) *COMP 5 MU’s

* Goal 12-16 mins.
*If a round takes you more the 3 mins SCALE DOWN

Cool Down Accessory
Block Run
Lat Roll, 60 seconds/side
Upper back roll, 60 seconds.

Post your scores to the Whiteboard.