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Daily WOD – Saturday 010519

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Workout of the Day 010519

Photocred http://www.markstaudtphotography.com/

METCON

*With a partner, for time:
Accumulate 100 KB or DBs Box Step Ups (50/35 per hand on a 24/20 box)
*Reps can only be accumulated while the partner is holding a straight arm plank position

Accumulate 125 burpees
*Reps can only be accumulated while the partner is holding 2 kbs or DBs in the front rack position (50lbs/35lbs per hand)

Post your scores to the Whiteboard.

Daily WOD – Thursday 010319

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Workout of the Day 010319

Photocred http://www.markstaudtphotography.com/

Strength
(Part 1 and part 2 will be from the floor )
Part 1
Every 2:30 for 5 sets:
1 Snatch balance + 3 overhead squats

*This is intended to be a skill builder for the snatch.

*REST 3 MINS.

Part 2
Every 2:30 for 5 sets
2 Hang squat snatch

*Attempt to build to max or near max loads for this movement.
*The bar should not be dropped to the floor between the first and second rep of each set.

Post your scores to the Whiteboard.

Daily WOD – Wednesday 010219

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Workout of the Day 010219

Photocred http://www.markstaudtphotography.com/

Strength
In 7:00 build to a heavy single
Thruster (From Floor)

*The goal is not to hit a true max, but rather just build to something slightly challenging.
*Practice pull-ups or kip technique between sets

“Jackie”
For time:
1000 meter row
50 Thrusters (45 lbs)
30 Pull-ups

Post your scores to the Whiteboard.