Open WoD 13.2 for May 24th, 2018

Group Warm-up
3 Rounds NFT of:

12kb Russian swings
4 pull ups
8 push ups

Strength
3 X 5 DEADLIFT @ 65%
15′ to complete 3 sets of 5 reps at 65% of your 1RM Deadlift

Daily WoD
CROSSFIT GAMES OPEN 13.2
Complete as many rounds and reps as possible in 10 minutes of:

115/75 pound Shoulder to overhead, 5 reps
115/75 pound Deadlift, 10 reps
15 Box jumps, 24/20″ box
a) 95/65 and Step ups
b) 75/55 and Step ups

Mobility
Roll Posterior
Mash Achilles

WoD for May 23rd, 2018

Group Warm-up
3 NFT
10cal Row
10 HR Push Ups
10 Hollow Rocks

Mobility
Dislocates
Review OHS / Ski Erg

Daily WoD
Coach MCKINNEY’S B’DAY WOD
5cal Ski Erg
4 Rope Climbs a/b) 12 Rope Progressions
16 OHS (95/65) a) 75/55 b) 55/35
5cal Ski Erg
3 Rope Climbs a/b) 9 Rope Progressions
12 OHS
5cal Ski Erg
2 Rope Climbs a/b) 6 Rope Progressions
8 OHS

Mobility
Roll Quads / Posterior Chain / Lats
Lax Shoulders

WoD for May 22nd, 2018

Group Warm-up
Group: 3 in 3
In-place Lunge
Push-ups
Jumping Jacks

Strength
5’ to complete 3 x 5 Back Squat @ 65%

Daily WoD
10′ AMRAP
10 Air Squats’
20 Mountain Climbers (L+R = 2)
20 Walking Lunges (L+R = 2)
10 HR Push-ups a/b) Wormy or From Knees

Cash Out
Turkish Get-ups 5 each side, heavy but perfect

Mobility
Roll Quads
Lax Glutes / Triceps / Pecs

WoD for May 21st, 2018

Group Warm-up
Warm up lifts

Daily WoD
16′ AMRAP: OPEN WOD 14.4
60/55-calorie row
50 toes-to-bars a/b) High Knees
40 WBS to 10’/9’ (20/14) a) 14/12 b) 12/10
30 cleans (135/95) a) 115/80 b) 95/65
20 muscle-ups a) 3 Pull-ups / 3 Ring Dips (all unaided) b) 3/3 Aided as necessary

Mobility
Roll it all

Team WoD for May 19th, 2018

Group Warm-up
Coach’s choice

Daily WoD
14′ AMRAP OF WBS/KBS/DUS
In Teams of 2 or 3,

15 WBS (20/14) a) 14/12 b) 12/10
15 KBS (1.5/1.0) a) 1.0/.75 b) .75/.5
30 DUs . a/b) 90 Singles

Break up the work however you want, with only one teammate working at time.

Mobility
Roll it all
Mash Achilles

WoD for May 18th, 2018

Group Warm-up
Bergener Warm-up

Mobility
Wrists and Shoulders

Daily WoD
RIDE OLY RIDE (TIME CAP 15′)
AAB 15/12cal
20 Snatch (135/95) a) 115/80 b) 95/65
AAB 15/12cal
20 C&J (135/95) a) 115/80 b) 95/65
AAB 15/12cal
10 Thrusters (135/95) a) 115/80 b) 95/65

Cash Out
3 x 10 Evil Bars or Floorwipers

Mobility
Roll Posterior / Quads
Lax Shoulders

WoD for May 17th, 2018

Group Warm-up
Team Plank / Air squat

Partner 1 does 6 air squats as quickly as possibly while partner 2 holds a plank. Partner 2 is only allowed to come out of plank once they are tagged by partner 1 who has to run all the way across the gym upon completion of the sit-ups to tag in their partner.

Technique
15′ to work on being inverted (Handstands, walks, HSPU, frree standing press to handstand, Headstands, etc…)

Daily WoD
10 -> 1 DOWNWARD LADDER RING DIPS / AIR SQUATS*
At the start and between every set, do 3 strict pull ups. Ring rows OK No Bands so that you can transition quickly

Scale for Ring Dips will be bands or box/bench dips

Mobility
Roll Posterior and Quads
Lax Pecs and Shoulders

WoD for May 16th, 2018

Group Warm-up
Group: Zombies
Butt Kickers
Flamingos
10 Bird Dogs
10 Scorpions

Mobility
Lax Plantars

Daily WoD
30/27 cal row
30 box jump overs 24/20 (no need to stand up at the top)
30 deadlifts 225/155 a) 185/130 b) 135/95
30 burpees
60 walking lunges (L+R = 2)
30 burpees
30 deadlifts
30 box jump overs
30/27 cal row

Mobility
Roll Posterior Chain / Mash Achilles

WoD for May 15th, 2018

Group Warm-up
Agility Ladder
15 Air Squats

Mobility
Wrists and Shoulders

Review
Front Squats

Daily WoD
RUN / FRONT SQUAT
400m Run
10 Front Squats (from floor) (115/80) a) 95/65 b) 75/55 (squat clean OK)
200m Run
8 Front Squats
200m Run
6 Front Squats
200m Run
4 Front Squats
400m Run

Mobility
Roll Quads / Posterior