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Daily WOD – Wednesday 022217

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Workout of the Day 022217

Photocred Julie Doniero
WARM-UP
*Spiderman stretch, 90 seconds per side
* EMOM 9 Minutes
Min 1: Row 45 seconds (increase pace each round)
Min 2: 5 narrow squat, 5 wide squat, 5 air squat
Min 3: 5 PVC pass through and 30 second plank

METCON
AMRAP 10 minutes
Row 1500/1250 meters
w/ remaining time AMRAP Wall Ball (20/14#)

Cool Down Accessory
3 rounds NOT for time
1 Arm KB Row x 12 reps/arm
24 Abmat Sit-up

Post your scores to the Whiteboard.

Daily WOD – Tuesday 022117

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Workout of the Day 022117

Photocred Julie Doniero 
Extended Warm up
Short side run
15 Air Squats
15 Band Pull Aparts
5 Kip Swings + 1 Kip on Bar

METCON
Part 1
3 Rounds
5 Power Clean and Jerks 155/105#
10 Chest to Bar Pull-ups
15 Wall ball shots 20/14#

*7mins. Or less

When the clock hit 10 minutes:

3 Rounds
5 Muscle-ups / 10 Burpee Pull-ups
10 Deadlifts (225lbs/155lbs)
15 Burpees-over-bar

Cool Down Accessory
2 Rounds of:
45 second plank
15 second hollow hold

Post your scores to the Whiteboard.

Daily WOD – Monday 022017

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Workout of the Day 022017

Photocred Julie Doniero 
METCON
2 Rounds
10 1 Arm DB/KB  Snatch, right (50/35#)
25 Foot (6mats) Single Arm DB/KB Overhead Walking Lunge, right
40 Double Unders
25 Foot Single Arm DB/KB OH Lunge, left
10 1 Arm DB/KB Snatch, left (50/35#)
40 Double Unders

*MOD 60 Singles
*Goal 10-12mins

Mandatory Cool Down
*5×5 Ring Push-ups
*Scale up: Ring Dips

*Banded Shoulder stretch 90sec per side

Post your scores to the Whiteboard.

Daily WOD – Saturday 021817

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Workout of the Day 021817

Photocred Julie Doniero 

METCON
With a partner
For time:
42 Deadlifts (275/185)
30 Thrusters (155/95)
18 Power Snatch (135/95)

Deadlift
Scale to loads that are tough for 10 reps in a row on the first attempt
Thruster
Scale to loads that are tough for 5 reps unbroken
Power Snatch
Scale to a load that is challenging but allows for consistent singles to be performed.

*GOAL 10-15mins.

Cool Down Accessory
Synchronized w/ partner
2 rounds NOT for time
1 minute plank
30 Mountain Climbers
20 abmat sit-ups

Post your scores to the Whiteboard.

Daily WOD – Friday 021717

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Workout of the Day 021717

Photocred Julie Doniero 
Extended Warmup
2 Rounds
10 Ring Rows
10 Push-ups
10 Sit-ups
10 Bar Good mornings
10 Empty Bar Front Squat
30 second Front Rack Stretch

Strength
3 Front Squats + 1 Split Jerk

*7 sets
*1 set every 3 mins.
*Add weight at least for the first 4 sets

Cool Down Accessory
5 sets of:
3 strict pull-ups with 3 second hold with chin over bar

*RX bodyweight

Post your scores to the Whiteboard.

Daily WOD – Thursday 021617

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Workout of the Day 021617

Photocred Julie Doniero 
Rowling Challenge Game
In teams of 2
Row to 1000 meters for time alternating 100 meters intervals. You must stop exactly on 100 meters each interval, for every meter you stop below or above the 100 meter mark, you and your partner have to do that many burpees before the next person can start the row (example if the monitor stops at 97 or 103 meters, you and your partner need to do 3 burpees before continuing).

*The score is total time to completion.
*Cap 7 minutes.

Extended Warm up
2 Rounds
30 Second plank
15 Band Pull Aparts
15 Band Good Mornings
5 Rollover V-sits

Conditioning
Row (calories) for 2:30
*rest 2 mins.
Double Unders for 2:30
*rest 2 mins.
Max Burpees for 2:30

*Use Assault Bike if no rower is available
*Score Total reps

Post your scores to the Whiteboard.

Daily WOD – Wednesday 021517

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Workout of the Day 021517

Photocred Julie Doniero 
METCON
120 Double Unders
30 Thrusters 95/65#
80 Double Unders
20 Thrusters
40 Double Unders
10 Thrusters

*COMP use KBs 53/35#
*MOD singles 1:1

Cool Down Accessory
10-minutes to practice anything they want to work on.
Examples could be:
Snatch balances
Jerks
Muscle ups (ring or bar)
Kipping efficiency and technique
Handstand walks

Post your scores to the Whiteboard.

Daily WOD – Tuesday 021417

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Workout of the Day 021417

Photocred Julie Doniero 
Strength
Power Snatch
*Build up to a heavy double in 10 minutes

METCON
5 Rounds For Time or 15 min. CAP
15 Power Snatch (75/55#)
15 Toes to Bar

*MOD 1 min. Toes to bar practice

Cool Down Accessory
Kneeling Forearm stretch, 90 seconds
Samson stretch, 60-90 seconds per side

Post your scores to the Whiteboard.

Daily WOD – Monday 021317

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Workout of the Day 021317

Photocred Julie Doniero 
METCON

Part 1
5 mins. To complete
Row 75/60 cals or 50/40 cals on the assault bike
w/ remaining time max rep Wall Ball Shot 20/14#

Part 2 (at min.6 )
5mins. To complete
Run block (553m)
w/ the remaining time max rep box jump over (24/20″)
*If you cannot run due to weather sub 300 single unders.

Part 3 (At min 12)
6 min. EMOM
Odd- 30 second Handstand Hold
Even- 20 second Hollow Hold

Cool Down Accessory
Standing calf stretch, 60 seconds per side
Band shoulder stretch, 60 seconds per side

Post your scores to the Whiteboard.

Daily WOD – Saturday 021117

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Workout of the Day 021117

Photocred Julie Doniero 
Extended Warm up
4 rounds
20 seconds jumping jacks
10 seconds rest
20 seconds mountain climbers or mountain climbers
10 seconds rest

METCON
With a partner:
4 Rounds
5 Power Snatch 135/95#
5 Overhead Squats 135/95#
200m run
*Partner 1 completes a round then tags partner 2.
*Movements should be done Unbroken

Then

4 Rounds
5 Power Cleans 135/95#
5 Front Squats 135/95#
200m run
*Partner 1 completes a round then tags partner 2.
*Movements should be done Unbroken

Post your scores to the Whiteboard.