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Daily WOD – Monday 020419

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Workout of the Day 020419

Photocred http://www.markstaudtphotography.com/

Strength
Every 1:30 for 20 sets
2 Back squats

*Start at 155lbs/115lbs.
*Men add 10lbs every set and women add 5lbs every set.
*When you reach failure, reduce the load down in the same fashion that you built up.
If you anticipate lifting heavier than 375lbs/225lbs start at 225lbs/155lbs.

Cool Down
0:30/0:30 at each
*Couch stretch elbow to foot
*Couch stretch upright
*Couch stretch hip away from foot
*Couch stretch reach for wall

Post your scores to the Whiteboard.

Daily WOD – Saturday 020219

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Workout of the Day 020219

Photocred http://www.markstaudtphotography.com/

METCON
In teams of Three:

EMOM 30:00
Minute 1: 10 Hollow rocks
Minute 2: 6 Dumbbell front squats (2) or KB
Minute 3: Max calorie row or bike

*1 Person starts at each movement. The score is total calories rowed.
**Use a challenging load on the dumbbell front squats, that allows the 6 reps to be unbroken.

Post your scores to the Whiteboard.

Daily WOD – Tuesday 012919

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Workout of the Day 012919

Photocred http://www.markstaudtphotography.com/

Strength
Part 1
E3MOM for 5 Sets:
1 Hang squat clean + 1 squat clean
*Perform a set every 3:00.
*The athlete may drop the bar after the hang squat clean, before performing the full squat clean. The bar should not be on the ground for more than 0:05.

Strength
Part 2
In 10:00 build:
6RM
Back squat

*move bars to the Squat rack
*5 mins to do 3/3/3 Back squats to Warm up then 10:00 starts

Post your scores to the Whiteboard.

Daily WOD – Monday 012819

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Workout of the Day 012819

Photocred http://www.markstaudtphotography.com/

METCON
“Fight Gone Bad”
3 Rounds for reps:
1:00 Wall ball (20lbs/14lbs)
1:00 Sumo deadlift high pull (75lbs/55lbs)
1:00 Box jump (20″)
1:00 Push press (75lbs/55lbs)
1:00 Row for calories (:50 step out)
1:00 Rest

*Box jump is 20″ for all.
*Start at any movement to best make use of the equipment. Regardless of where the starting point is all work for 5:00 before resting for 1:00 (all athletes rest at the same time).

Post your scores to the Whiteboard.

Daily WOD – Saturday 012619

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Workout of the Day 012618

Photocred http://www.markstaudtphotography.com/

METCON
As a team of 2, complete the following for time:

100 Push Press (115lbs/75lbs), while partner holds a handstand against wall.

75 Squat Cleans, while partner holds a wall squat at parallel

50-50-40-40-30-30-20-20-10-10 Double Unders, while partner holds a Ring Support

*Partners may switch as needed for the first two exercises and partners must alternate sets of Double Unders. Reps may not be accumulated if the static hold is not being held.

*All reps completed before moving on to next exercise

**There is a 20:00 CAP on the workout!

Post your scores to the Whiteboard.

Daily WOD – Friday 012519

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Workout of the Day 012519

Photocred http://www.markstaudtphotography.com/

Strength
Every 1:30 for 8 sets
1 Power snatch + 1 squat snatch

*The first 3-4 sets should be moderate in load and allow for sound mechanics. Decrease load on any set if technique degrades.
*Modify the squat snatch to a power snatch + overhead squat if technique is not sound.

METCON
For time:
21 – 15 – 9
Overhead squat (135lbs/95lbs)
Box jumps (24/20)

*The load should allow for the round of 21 to be complete in 2 sets or less. *Goal 5-7:00 and no athlete should go beyond 10:00.

Post your scores to the Whiteboard.