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Daily WOD – Saturday 031619

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Workout of the Day 031619

Photocred http://www.markstaudtphotography.com/

METCON
In a team of 2,

AMRAP 15:00:
Partner 1:
75 Double unders
Partner 2:
75 Double unders
*one person working at a time*

Partner 1: 45/25#plate carry (1ea. Arm/ 25m)
Partner 2: 45/25#plate carry (1ea. Arm/ 25m)
*one person working at a time*

Partner 1: AMRAP Front Squats
*bar should be placed on the floor with NO WEIGHT you will add/ take weight off the bar when needed for the plate carry. Weight used is the same weight team will use for the plate carry.
Partner 2: 1:00m Plank hold
*partner does plank hold while the other does front squat then switch
*when each partner does the plank holds we start again with the double unders

*total score is du’s Reps + Total Front Squats

Post your scores to the Whiteboard.

Daily WOD – Wednesday 031319

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Workout of the Day 031319

Photocred http://www.markstaudtphotography.com/

Metcon
For time:
50 Double unders (2x singles)
27 Deadlifts *(185lbs/125lbs)
50 Double unders
21 Deadlifts
50 Double unders
15 Deadlifts
50 Double unders
9 Deadlifts
50 Double unders

*The load on the deadlift needs to be moderate and allow for no more than 3 quick sets.
*COMP 6-7mins
*Goal SUB 10:00

Cool Down Accessory
For quality, 10:00 of:
0:15 Plank hold on elbows
0:15 Side plank, right
0:15 Plank hold on elbows
0:15 Side plank, left

Post your scores to the Whiteboard.

Daily WOD – Monday 031119

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Workout of the Day 031119

Photocred http://www.markstaudtphotography.com/
Strength
EMOM for 6:00 (6 sets):
1 Snatch (building) FULL
*0:00, 1:00, 2:00, 3:00, 4:00, 5:00

2:00 Rest
*6:00-8:00

Every 0:30, for 3:00 (6 sets):
1 Snatch @ 80-85% of best lift from part 1
*8:00, 8:30, 9:00, 9:30, 10:00, 10:30

*Log your heaviest single.

Conditioning
EMOM 8:00
Odd- 25 Kettlebell swings (53lbs/35lbs)
Even- 25 Abmat sit-ups

Post your scores to the Whiteboard.