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Daily WOD – Tuesday 103117

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Workout of the Day 103117

Photocred http://www.markstaudtphotography.com

Warm up
GENERAL WARM-UP (0:00-15:00)
Stretch
30 seconds Super Couch Stretch, elbow to foot ea.
30 seconds Couch Stretch, tall torso ea.

Then
2 Rounds
W/bar
100 Single Unders
10 Good Mornings
10 Shoulder Press
10 Back Squats

Strenght
Back Squat

*Build to a heavy, but not maximal set for 3 reps in 12 minutes

METCON
3 rounds
3 min: (11mins total)
25 Wall ball shots (20/14)
25 Push-ups
AMRAP Double unders in the remaining time

*1 mins break after each round
*Score Double Unders

Post your scores to the Whiteboard.

Daily WOD – Thursday 102617

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Workout of the Day 102617

Photocred

http://www.markstaudtphotography.com/
Extended Warm up
2 Rounds
50 Jumping Jacks
30 seconds Plank HOLD
15 Bar Good Mornings
10 Strict Shoulder Press
15 KB Swings

Strength
Shoulder Press
*Work heavy sets of 3 reps for 10 minutes

*REST 5 Mins. Then Metcon

METCON
15-25-40
Burpee with a jump to the top of a plate 45/25#
KB Swing (53/35) Russian

Cool Down Accessory
2 rounds
20 Pass Throughs
20 Sit-ups

Post your scores to the Whiteboard.

Daily WOD – Tuesday 102417

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Workout of the Day 102417

Photocred http://www.markstaudtphotography.com/
METCON
4 rounds
400m run
15 toes to bar
10 Deadlifts 155/105#

Cool Down Accessory
Samson Stretch 30 sec./ ea
Hamstring Stretch 30 sec. /ea
Forearm stretch 30 sec

Extended Warm up
2 rounds
100m run
Walking Lunges/ across
Toy soldiers/ across
15 kip Swings
100m run
Side Lunges / across
Toe touches across
15 Leg raises

Post your scores to the Whiteboard.

Daily WOD – Monday 102317

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Workout of the Day 102317

Photocred http://www.markstaudtphotography.com

METCON
10 Power Snatch (95/65)
4 Rope Climbs / 7 KB rope pulls
8 Power Snatch (115/75)
3 Rope Climbs / 6 KB rope pulls
3 Power Snatch (135/95)
2 Rope Climbs / 5 KB rope pulls
4 Snatch (155/105)
1 Rope Climbs / 4 KB rope pulls
2 Snatch (175/115)

Cool Down Accessory
60 seconds/side Banded Lat Stretch
30 second Hollow Hold
30 Sit-ups
30 second Hollow Hold

Post your scores to the Whiteboard.

Daily WOD – Friday 102017

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Workout of the Day 102017

Photocred http://www.markstaudtphotography.com

METCON
3 Rounds
Run 300meters
Single Arm Overhead Walking Lunges, left (55/35) ACROSS
Single Arm Overhead Walking Lunges, right (55/35) ACROSS
Run BLOCK (600 meters)
12 Single Arm Push Press, Left (55/35)
12 Single Arm Push Press, Right (55/35)
12 Strict Pull-ups

*30min CAP

Post your scores to the Whiteboard.