Call Us

Category Archives: Daily Wods

  • Home
  • Category Archives: "Daily Wods"

Saturday 8.19.17

WARM UP
2x jog 200m then 10 air squats and 5 jump squats- repeat
high kicks, high knees, butt kicks down and back
pvc mobility

--------------------------------------------------------

PARTNER WOD
2 Person Teams
every moment including the run is to be down separately.

400m run (200m each - down and back)
50 pull ups (25 ea)
100 weighted lunges 45/25 (50 ea)

600/400m row (m/w 300/200each)
50 t2b (25 ea)
100 weighted crunches 45/25

40 calorie bike (20 each)
50hRpu
100 slam balls 40/30, 30/20, 20/10

200 DBL under (1ooea)
50 wb dbl shot
100kb swing

Thursday 8.17.17

WARM UP

Row 600/500, alt lunges down, 10 kb swings, 10sec scap hold - side lunges back, 15 air squats, 10 air squats. PVC pass throughs,

STRENGTH / SKILL

10 min EMOM
1x snatch + 1x OHsq

METCON

15min time cap
3,6,9,12,9,6,3 - DL, HPC, S2OH
115/75, 95/55, 75/35

COOL DOWN

coaches choice

Wednesday 8.16.17

WARM UP

2rds - 10 cal bike, dynamic stretches - front lunges, 10 air squats, side lunges 5 squat jumps, static stretch

STRENGTH / SKILL

Squats - front - 5x50%, 4x60%, 3x70%, 2x80% - back - front - 5x50%, 4x60%, 3x70%, 2x80%

PARTNER WOD

2 person partner
400m run, 100wb,
40 cal row 100 kb swing,
400m run 100 box jumps

COOL DOWN

foam roll

Tuesday 8/15/17

WARM UP

bike 2min or jog 200 row 2min - bear crawl, crab walk, alt lunges, inch worm - wrist work, mobiity

STRENGTH / SKILL

10 EMOM 1x clean + 2x Fsq

BENCHMARK

Grace
For Time:
30 Clean and Jerks (#135)
Annie
50-40-30-20-10 Reps for time:
Double-unders
Sit-ups

CASH OUT

coaches choice