Blog Search

Daily WOD – Wednesday 012319

By: 0

Workout of the Day 012319

Photocred http://www.markstaudtphotography.com/

Strength
6 – 6 – 3 – 2
Back squat

*Perform a set every 4:00
*All sets should be challenging but allow for a build up to a near max on the 2 rep set.

METCON
For time:
50 Wall ball shots (20lbs/14lbs)
500-meter row
*Start a heat every 3 mins.

This should be a near sprint effort where advanced athletes could finish in under 4:00 if they really push the pace.
The wall balls should take no longer than 3:00 to complete.

Post your scores to the Whiteboard.

Daily WOD – Tuesday 011519

By: 0

Workout of the Day 011519

Photocred http://www.markstaudtphotography.com/

Strength (12min.)
5 – 4 – 3
Push Jerk + Front Squat
*3 Warm Up Sets increasing load each set.
*both movements will be completed without putting the bar down
*From Rig

METCON
For time:
2 rounds
200m Run
19 Front squats (95lbs/65lbs)

*Front Squats should be completed UNBROKEN

Cool Down Accessory
Alternating Tabata

8 Rounds
0:20 Hollow Hold
0:10 Rest
0:20 Superman Hold
0:10 Rest

Post your scores to the Whiteboard.

Daily WOD – Monday 011419

By: 0

Workout of the Day 011419

Photocred http://www.markstaudtphotography.com/

Warm up
2 rounds
10 Spiderman Lunges ea.
10 Squat (2 sec. hold bottom)
10 side lunges ea.
10 Ring Rows (2 sec hold at the top)
:30 sec plank hold

METCON
For time:
50 Strict Pull-ups
100 Push-ups
200 Walking Lunges (no added weight)

Cool Down Accessory
Tabata
(:20 sec work/ :10 sec rest)
Sit-ups
KB swings
(Alternate between movements)

Post your scores to the Whiteboard.