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Daily WOD – Tuesday 110618

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Workout of the Day 110618

Photocred http://www.markstaudtphotography.com/
Strength
Every 2:30 for 5 sets
1 Clean pull + 1 clean
1 Clean pull + 1 clean

*Do one clean pull, drop the bar, do 1 clean, drop the bar, do one clean pull, drop the bar, do 1 clean. This is one set.
*Leaderboard only heaviest set.
* Keep technique sound throughout all reps.

METCON
For time:
15-12-9
Deadlift (185lbs/125lbs)
Front squat (Same weight as DLs)

*10 min CAP

Cool Down Accessory
2 rds :30 sec ea
Hamstring Stretch
Samson Stretch

Post your scores to the Whiteboard.

Daily WOD – Thursday 110118

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Workout of the Day 110118

Photocred http://www.markstaudtphotography.com/

METCON
5 Rounds, NOT for time
(30 mins to complete)

Ring dips (max reps)
1:00 Rest
48ft (12 mats)Double kettlebell front rack walking lunges
1:00 Rest
50m Sled Push 45×3/45×2
1:00 Rest

*Go to failure on the ring dips. If you do more than 15 reps, add load.
*If you get less than 5 reps, add a band to assist for at least 10 reps on the following rounds

Post your scores to the Whiteboard.