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Daily WOD – Saturday 020417

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Workout of the Day 020417

Photocred Julie Doniero 
METCON
Partner Synchro Workout
As a team of two,complete as many rounds as possible in 20 minutes:
21 Deadlifts (135/95)
42 Walking lunges
63 Single unders

*For this workout, the deadlifts and lunges must be synchronized where BOTH partners perform the repetitions.
*The single unders must be completed by both partners prior to starting the next round (doesn’t need to be synchronized).

Post your scores to the Whiteboard.

Daily WOD – Friday 020317

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Workout of the Day 020317

Photocred Julie Doniero 
Strength
Overhead Squat

*10 Minutes to build to a heavy triple
*Movement starts from the floor

METCON
7 Chest to Bar Pull – ups
5 Overhead Squats (95/65)
7 Chest to Bar Pull – ups
10 Overhead Squats (95/65)
7 Chest to Bar Pull – ups
15 Overhead Squats (95/65)
7 Chest to Bar Pull – ups
20 Overhead Squats (95/65)
7 Chest to Bar Pull – ups
25 Overhead Squats (95/65)

*Goal Sub 12 mins
*Comp Sub Chest to bar for 3 Bar Muscle ups

Post your scores to the Whiteboard.

Daily WOD – Thursday 020217

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Workout of the Day 020217

Photocred Julie Doniero 
Extended Warm up
2 Rounds
10 Slow PVC Pass Throughs
20 seconds deadbug
10 Single arm KB Overhead Lunge Steps
5 Inchworm with a push-up
Then
Lat. Roll, 60 seconds per side

Clean & Jerk
Find your 1 rep max.
Split Jerk
1-1-1-1-1-1-1
Heavy split jerks. Find max load.
Rest 2-3 minutes between sets

Cool Down Accessory
3 Rounds NOT for time:
10 hip bridges
15 V-Ups

Post your scores to the Whiteboard.

Daily WOD – Wednesday 020117

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Workout of the Day 020117

Photocred Julie Doniero 
METCON
45 Burpees
30 Toes to Bar
15 Back Squat (135/95)
45 Box Jumps (24/20″)
30 Chest to Bar Pull-ups
12 Back Squat (155/105)
45 Walking lunges
30 Swings (53/35)
9 Back Squat (185/135)

*Back Squats starts from the floor
*Goal 15-20 mins.

Cool Down Accessory
Super Couch Stretch, 90 seconds per side

Post your scores to the Whiteboard.

Daily WOD – Tuesday 013117

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Workout of the Day 013117
Skill Handstands
10mins
5 x 10-30 seconds Partner Assisted HS Hold on wall.
*rest 30-60 seconds between

2 x 15 KB Strict Press
*Rest 1 minute between sets

METCON
4 Rounds
1min. of Rowing/Air Dyne (Cals)
1min. of hand over hand seated KB pull(70/53)
1min. of Clean and Jerks (135/95)

*Score Total Reps
*Athletes can start at any movement.

Cool Down Accessory
Forearm stretch, 60 seconds
Upper back roll, 60 seconds

Post your scores to the Whiteboard.

Daily WOD – Monday 013017

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Workout of the Day 013017

Photocred Julie Doniero 

METCON
15 min. Cap
24 Thrusters (95/65)
60 Double Unders
18 Thrusters (115/65)
60 Double Unders
12 Thrusters (135/95)
60 Double Unders
6 Thrusters (155/105)
60 Double Unders
3 Thrusters (175/115)
60 Double Unders

*IF weights are not available; we have an EMOM planed for Athletes who can do the prescribed weights ONLY

Cool Down Accessory
21-15-9 NOT For time
Hollow Holds
Abmat Sit-up
Hip Extension

Post your scores to the Whiteboard.

Daily WOD – Saturday 012817

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Workout of the Day 012817

Photocred Julie Doniero 
METCON
In teams of 2 or 3
2 Rounds
2 minutes max cal Row or Bike
2 minutes max rep Push Jerk (135/95#)
2 minutes max Box Jumps (24/20″)
2 minutes max rep Front Squats (135/95#)
2 minutes max rep Power Cleans(135/95#)

*One person works at a time. Divide time worked in any fashion.
*Score Total amount of reps

Post your scores to the Whiteboard.

Daily WOD – Friday 012717

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Workout of the Day 012717

Photocred Julie Doniero 
Extended Warm up
2 Rounds
15 PVC Pass Throughs
10 Ring Rows
10 Push-ups
5 Kip Swings

METCON
25 min EMOM
Minute 1: 10 Power snatch (95lbs/65lbs)
Minute 2: 10 Bar facing burpees (MOD 8 Burpees)
Minute 3: 10 GHD Sit-ups or 20 Abmat Sit-ups
Minute 4: 10 Chest to bar pull-ups (MOD 8 Strict Pull-ups, Jumping Chest to bar)
Minute 5: Rest

*every movement should be completed before 50 secs. If not mod movement accordingly

Post your scores to the Whiteboard.

Daily WOD – Thursday 012617

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Workout of the Day 012617

Photocred Julie Doniero 
METCON
1,000m Row
Then
75 Double Unders
50 Medball Cleans (20#/14#)
75 Double Unders
25 Handstand Push-ups
75 Double Unders

*MOD 75 singles or 1min double under attempts / Strict Press to a challenging weight (takes more than 3 attempts to complete)

Cool Down Accessory
*KB farmers hold 3×45 seconds (2KB)
*Super Couch stretch, 90 seconds per side

Post your scores to the Whiteboard.

Daily WOD – Wednesday 012517

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Workout of the Day 012517

Photocred Julie Doniero 
Strenght
Back Squat
Build up to a max set for 3 reps

*15 minute timeframe

Endurance Test
Back Squat
1 Minute AMRAP at 60% of heaviest weight lifted from the Strenght

*Goal will be over 20 reps.
*No racking the bar during the 1 minute interval

Cool Down Accessory
5 mins.
Toes to bar Practice

Post your scores to the Whiteboard.