Team WoD for July 21st, 2018

Group Warm-up
Coach’s Prerogative

Daily WoD
TEAM CHIPPER
In teams of two or three, complete: 25′ Time Cap

AAB 2.4mi/2.0mi
50 pull ups (or banded)
100 kb swings 53/35lb
75 burpee box jump overs
100 kb swings 53/35lb
50 pull ups
AAB 2.4mi/2.0mi

*You can break up reps however you like BUT AAB must alternate every .3mi or less

Mobility
Roll everything!

WoD for July 20th, 2018

Group Warm-up
Chipper, NFT
200m Run
10 Ring Rows
50 DUs / 100 Skips
20 Walking Lunges (L_R=2)
3 x (5 Scap Pullups + 5 Scap Pushups)

Daily WoD
12′ EMOM: T2B/SKI ERG
1st Minute: 5 T2B + Max Effort (ME) Ski Erg
2nd Minute: Rest

Mobility
Roll Lats
Lax Shoulders
Mash Triceps

Partner WoD for July 18th, 2018

Group Warm-up
Rowling – Partner up and each row 5 “frames” to 100m. Use cannot row after the 85m mark. Whoever is the farthest away (either less or more than) will do air squats in the number that they were more away. Example: If Partner A rows to 97m and Partner B rows to 104m, Partner A will do one air squat. Once the squats are done, play the next frame.

Review
Proper Rowing Form

Daily WoD
5000/4500m PARTNER ROW
In teams of 2, switching as needed, row a total of 5000/4500m (4750m for a coed teams). You determine the strategy for when to switch, but try to switch as your rowing output degrades to get the best score!

Mobility
Roll Posterior

Benchmark WoD for July 17th, 2018

Group Warm-up
Warm-up Lifts

Coach’s Note: This is a great time to jack up your heart rate on the AAB so that your body isn’t shocked during the WoD!

Daily WoD
FRAN
In teams of 2, one does while the other judges. In heat 2, change positions.

21 – 15- 9
Thrusters (95/65) a) 75/55 b) 55/35
Pull-ups a) Light Bands b) Heavy Bands c) Ring Rows

Mobility
Roll Quads and Lats / Lax Shoulders

WoD for July 16th, 2018

Group Warm-up
3 in 3
Air Squats
Jumping Jacks
Bicycles

Review
Snatch Balance

Strength
3RM SNATCH BALANCE
15’ to find 3RM Snatch Balance

Daily WoD
10 -> 1 DOWNWARD LADDER
x3 DUs a/b) x9 Singles
30’ Uneven Farmer’s Pinch (35 & 25/15 & 10) a/b) 25 & 15/10 & Air
Bumper-facing Burpee to Bumper
30’ Uneven Farmer’s Pinch (35 & 25/15 & 10) a/b) 25 & 15/10 & Air

Mobility
Roll Posterior
Mash Forearms

Honorary WoD for July 14th, 2017

Group Warm-up
Line Drills

Daily WoD
SAMAN
In teams of one, two, or three, complete the following, one person working at a time:
8 RFT:
13 Deadlifts (185/125) a) 155/105 b) 135/95
17 Wall Balls (20/14) a) 14/12 b) 12/10
400m Run

Mobility
Roll Quads / Posterior Chain
Lax Shoulders

In Honor Of
Petty Officer 1st Class Saman Kunan, who died trying to save the Thai soccer team stuck in a flooded cave. He was placing oxygen tanks throughout the traverse when he tragically ran out of his own.

This WoD explained: The team was stuck 3.2km within the cave system, Therefore, we will do 8 rounds of 400m runs to simulate the total 3.2km.
13 for the number of kids and their coach on the team that were stuck.
17 for the number of days the team was stuck in the cave.

WoD for July 13th, 2018

Group Warm-up
3 in 3
Handstand
In Place Lunge
HR Push-ups

Strength
3RM BENCH PRESS
15′ to Find 3RM Bench Press

Daily WoD
13′ AMRAP
20’ OH Lunge (45/25) a) 35/15 b) 25/10 c) walking lunge Comp) 90/60 Bar or Axle
30 Mountain Climbers (L+R = 2)
20’ OH Lunge
15 Abmat Sit-ups

Mobility
Lax Glutes / Shoulders
Roll Quads

WoD for July 12th, 2018

Group Warm-up
MAX UB DUS
3′ to work on and find your max number of unbroken DUs. If you don’t have DUs, work on them and then complete 50 unbroken no rope “dead penguins” to get warmed up

Daily WoD
UP/DOWN CHIPPER
30/24cal AAB
30 Box Jumps (24/20)
30 Flutter Kicks (L+R = 1)
20/16cal AAB
20 Box Jumps (24/20) a/b) Step ups
20 Flutter Kicks (L+R = 1)
10/8cal AAB
10 Box Jumps (24/20)
10 Flutter Kicks (L+R = 1)
10/9cal Row
10 Box Jumps (24/20)
10 Flutter Kicks (L+R = 1)
20/18cal Row
20 Box Jumps (24/20)
20 Flutter Kicks (L+R = 1)
30/27cal AAB
30 Box Jumps (24/20)
30 Flutter Kicks (L+R = 1)

Mobility
Roll Posterior
Mash Achilles

WoD for July 11th, 2018

Group Warm-up
Mobilize Front Rack
10 Air Squats

Strength
FRONT SQUAT WAVE
25′ to complete
“Squat wave”

1 x 5 @ 75%
1 x 3 @ 85%
2 x 1 @ 95%
1 x 10 @ 70%

Daily WoD
10′ EMOM
7 Front squats 95/65lbs a) 75/55 b) 55/35
7 Push Press 95/65lbs a) 75/55 b) 55/35

Mobility
2′ Screaming Pigeons, each leg
Lax Shoulders

WoD for July 10th, 2018

Group: 3 in 3
No more than 5 Pull-ups (or 5 Barbs (pull-up/T2B complex), wherein you will rest the last 20 secons of each cycle)
No more than 5 Push-ups
No more than 3 T2B

Review: Rope Climbs

WOD: 15’ AMRAP Upward Ladder of “Pull Push”

1 Rope Climb a/b) x3 Rope Progressions c) x1 Rope Progression
5 Ring Push-ups a) Ring from knees b) Hand Release wormy style
2 Rope Climbs
10 Ring Push-ups

Continue upping the rope climb by 1, the push-ups by 5 until time expires

Score = Total # of Reps

MOB: Lax Pecs / Roll Lats