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Daily WOD – Wednesday 120518

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Workout of the Day 120518

Photocred http://www.markstaudtphotography.com/

For Time:
50/40 Calorie row
into:
5 Rounds
8 Jerks (165lbs/115lbs)
8 Deadlifts (255lbs/165lbs)
*Use one barbell and adjust weights for each movement.
**The loads should be challenging but allow for the reps of each movement to be completed with no more than 1 break on any round.

**USE THIS MOD WEIGHT ONLY
MEN
95lbs/135lbs
135lbs/185lbs
155lbs/225lbs

WOMEN
65lbs/95lbs
95lbs/125lbs
105lbs/155lbs

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Daily WOD – Tuesday 120418

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Workout of the Day 120418

Photocred http://www.markstaudtphotography.com/

METCON
50 Toes to bar
into:
21-15-9
Power clean (115lbs/75lbs)
Front squat (115lbs/75lbs)

*This workout starts with challenging the grip and the trunk that will also make the following movements more challenging.
**The load on the power clean and the front squat should be on the lighter side and should challenge the athlete to move quickly and consistently.

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Daily WOD – Monday 120318

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Workout of the Day 120318

Photocred http://www.markstaudtphotography.com/

Strength
Push Press
*Build to a 3 rep max in 7:00

METCON
AMRAP 7:00
10 Push Press (95lbs/65lbs)
30 Double unders

*Upper body and lower leg stamina workout.
**The athletes should be able to complete all sets of the push press unbroken and transition fast between movements throughout the entire duration.

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Daily WOD – Friday 113018

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Workout of the Day 113018

Photocred http://www.markstaudtphotography.com/

Strength
In 10:00
Find a 2 rep max squat clean and jerk

*This is performed as singles. Do the first clean and jerk, drop the bar from overhead, and then do the second clean and jerk.
*The 2 reps must be completed in a 0:30 window.

Barbell Conditioning
AMRAP 8:00
Squat Clean and Jerk

*use 80% of the Strength
*Good Goal 30 Reps

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Daily WOD – Thursday 112918

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Workout of the Day 112918

Photocred http://www.markstaudtphotography.com/

Conditioning
3 Rounds
0:00-2:00 Run 400 meters (MOD 300m)
2:00-4:00 15 x 2 push-up burpees with jump
4:00-6:00 Row 600/500 meters (MOD 400m)
6:00-8:00 100 Double unders (MOD 200s)

*For the 2 push-up burpees with jump. Drop to the deck, perform 2 push-ups, jump up.
*No leaderboard, turn of the brain and get the work done.

Post your scores to the Whiteboard.

Daily WOD – Wednesday 112818

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Workout of the Day 112818

Photocred http://www.markstaudtphotography.com/

Strength
Back Squat
Find a 1 rep max in 4:00

*No more than 3 attempts are allowed in this 4:00 timeframe.

METCON

For time:
15 Back squats (275lbs/185lbs) FROM RIG
30 Box jump overs (24″/20″)

*Be Smart on the Box Jump Overs
*MOD Choose from this weights ONLY
225,185,155,135/ 155,135,115,95

Post your scores to the Whiteboard.