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Daily WOD – Monday 031317

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Workout of the Day 031317

Photocred Julie Doniero 
Extended Warm Up
2rounds
60 seconds Rowing
10 Spidermans (5/leg)
10 Air Squats
10 Pass Throughs
10 Kip Swings
10 Band Pull Aparts

Strength
Thruster
Build to a heavy single in 7 minutes
*Practice pull-ups or kip technique between sets

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

Cool Down Accessory
400n Light Run

Post your scores to the Whiteboard.

Daily WOD – Saturday 031117

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Workout of the Day 031117

Photocred Julie Doniero 
Extended Warm up
20 seconds at each movement and rest 10 seconds between movements:
Forward and Back Jumps
Side to Jumps
Lateral Skier
Jumping Jack
Single Leg Jump, Left
Single Leg Jump, Right

METCON
With a partner, complete
50 Clean and Jerks (135/95),
50 Burpees
25 Clean and Jerks
25 Burpees

*One person works at a time

Cool Down Accessory
400m Run w/Partner

Post your scores to the Whiteboard.

Daily WOD – Thursday 030917

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Workout of the Day 030917

Photocred Julie Doniero 
Squat Prep
3 rounds
10 Air Squats
10 Single Leg Deadlifts/leg
10 Goblet Squats w/KB
10 Good Mornings (empty bar)
10 Back Squats (empty bar)

Strength
Back Squat
1-10-1-10-1-10

Cool Down Accessory/ Skill
3 Sets
30 sec Toes to bar Practice rest 10 sec.
Then
25 Flutter Kicks

Post your scores to the Whiteboard.

Daily WOD – Tuesday 030717

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Workout of the Day 030717

Photocred Julie Doniero 
Extended Warm up
2 rounds
200m Run
10 Arm circles Front
10 Arm Circles Back
10 Side to Side Arm Swings
10 Criss Cross Arm Swings per side
10 High Fives per side
5/5/5 PVC Pass Through (5 wide, 5 medium, 5 narrow)
20 Band Pull aparts
15 Scap Retractions on Pull up Bar
15 Ring Rows
15 Box or Bench Dips
10 Beat Swings on Bar

METCON
3 Rounds
5 Muscle Ups
10 Power Snatch (115/75#)
15 Toes to Bar

*MOD MUs for 8 Burpee Pull-up
*GOAL Sub 10 *Comb sub 8

Cool Down Accessory
Banded Shoulder Stretch, 60 seconds each side

Post your scores to the Whiteboard.

Daily WOD – Monday 030617

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Workout of the Day 030617

Photocred Julie Doniero
Extended Warm up
2 rounds
15 Air Squats
30 secs Straight Arm Plank
15 Band Pull Aparts

METCON
30 Double Unders
500 meter row
30 Double Unders
40 Wall Ball Shots (20/14#)
30 Double Unders
30 Box Jump  (24/20″)
30 Double Unders
20 Power Cleans (155/105#)
30 Double Unders
10 Front Squats (155/105#)
30 Double Unders
400m Run

Cool Down Accessory
Hands on Wall shoulder stretch, 60 seconds
Spiderman stretch, 60 seconds per side

Post your scores to the Whiteboard.

Daily WOD – Saturday 030417

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Workout of the Day 030417

Photocred JulieDoniero
Warm Up
2rds
Run 400m
10 Air Squats
5 Front Squats with Barbell
5 Strict Press with Barbell
5 Push Press with Barbell
5 Thrusters with pause overhead

METCON
Teams of 2
With a partner and 1 person working at a time complete:
150 Thrusters for time (95/65#)

*Every 3 minutes 200m run TOGETHER
*Start with a 200m run together.

Cool Down Accessory
3x 1min.
Synchronized Plank hold

Post your scores to the Whiteboard.

Daily WOD – Friday 030317

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Workout of the Day 030317

The Open Continues Tonight 6:30pm

Photocred Julie Doniero 
Part 1
EMOM 5 Minutes
1 Muscle Snatch to 2 Power Snatches

*The goal here is to get the body for “”Randy””.
*Build up in load across the 7 sets but focus on “touch and go reps”.

“Randy”
For time:
75 Power Snatches (75 lbs)

Cool Down Accessory
Weighted Abmat Sit-up, 2×10 reps
Russian Twists, 2×20 reps
Banded Lat Stretch, 90 seconds per side

Post your scores to the Whiteboard.