WoD for September 20th, 2018

Group Warm-up
3 rounds:
15 air squats
10 light kb swings
5 inch worms

Strength
3-3-3-3-3 REPS C&J
In 15′, complete 5 sets of 3 of Clean & Jerk, Ascending

Daily WoD
AMRAP 15
5 power cleans 155/105lb a) 135/95 b) 95/65
10 T2B a/b) High Knees
15 wall balls 20/14lb a) 14/12 b) 12/10

Mobility
Roll it all

WoD for September 19th, 2018

Group Warm-up
Run 400m
20 Air Squats
10-15 GHD Sit Ups (scale to abmat sit ups)

Strength
6 X 2 BACK SQUAT @ 80% OF 1RM
In 15′, perform 6 sets of 2 reps Back Squat at 80%. Shoot for 1 set every 2 minutes.

Daily WoD
7 RFT
7 C2B pull ups a) 7 Pull-ups b) 14 Ring Rows
7 HSPU a) 1 Abmat ROM b) Aided (box, downward dog, etc)

Mobility
Roll Quads / Lats
Lax Shoulders

WoD for September 18th, 2018

Group Warm-up
400m jog, then:

2 Rounds:
2 x 10m Bear Walk
2 x 10m Broad Jump
2 x 10m High Knees
2 x 10m Butt Kicks

Strength
5 X 2 STRICT PRESS
In 15′, complete 5 sets of 2 reps, ascending weight in each set. Score is load of top set

Daily WoD
100 Double Unders
THEN

21-15-9 reps:
S2OH 135/95lbs
Medball situps

THEN
100 Double Unders

Mobility
Mash Achilles
Lax Shoulders
Roll Posterior

WoD for September 17th, 2018

Group Warm-up
3 NFT:
200m row
200m ski/assault bike

Strength
3 X 2 DEADLIFT, ASCHENDING
In 15′, Complete 3 sets of 2 reps with ascending weights. Score = top set of 2 (TnG)

Daily WoD
AMRAP 8: ROW/BURPEE/BOX JUMP
10 cals row
5 burpees box Jumps 24/20 inch

Mobility
Roll Posterior

WoD for September 14th, 2018

Group Warm-up
2 rounds:
15 cal assault bike
10 empty barbel good mornings
15 cal row
10 air squats

Strength
FRONT SQUAT: 3X3 @ 70% OF 1RM
15′ to complete 3×3 @ 70%

Daily WoD
3 RFT: BMU AND WBS (15′ CAP)
6 Bar Muscle Ups a) Jumping Bar MUs b) C2B c) Your hardest pulling motion
36 Wall Balls (20/14) (10/9) a) 14/12 b) 12/10

Mobility
Roll Quads / Lats

WoD for September 13th, 2018

Group Warm-up
Spidermans
Butt Kickers
Flamingos

Strength
15′ to find 3RM OHS (from rack)

Daily WoD

WoD: 13’ AMRAP

9 OHS (95/65) a) 75/55 b) 55/35 c) <= 35 13 Bar-facing Burpee over bar 13 In-place Lunges Mobility Lax Shoulders / Roll Posterior Chain

WoD for September 12th, 2018

Group Warm-up
Line Drills

Technique
15′ working on being inverted (headstand, handstang, etc…)

Daily WoD
5 RFT 200M RUN/10 BOX JUMPS/5 GOBLETS
200m Run a/b) 250m Row c) 150m Row
10 Box Jumps (24”/20”) c) < b 5 Goblet Squats (1.5/1.0 pd) a) 1.0/.75 b) .75/.5pd c) <= .5/.25pd Mobility Roll Posterior / Quads Mash Achilles

Memorial WoD for September 11th, 2018

Warm up: Set up and warm up your lifts

WoD: Memorial WoD for the Victims of 9/11 (9 movements at 11 reps a piece) First heat needs to go by 15 minutes past the start of class.

2001m row a/b) 1000m c) 500m

11 box jumps (36in/24in) a) 30”/22” b) 24”/20” c) < 20” (36″ is the 30″ box plus a blue and green bumper) (22″ isthe 20″ box with the green bumper)

11 thrusters (57kg/38kg) (125#=125 deaths at The Pentagon / 85) a) 95/65 b) 75/55 c) <= 45

11 burpee to chest to bar pull ups a) pull-ups b) pull-ups with bands c) ring rows

11 power cleans (80kg/55kg) (175 pounds= AA Flight #175, south tower / 120#)

11 hand stand push ups a/b) banded c) box

11 kb swings (32kg/24kg) (2pd/1.5pd) a) 1.5/1.0 b) 1.0/.75 c) <= .5

11 toes to bars a) KTE b) High Knees c) Toes to KB

11 deadlifts (77kg/55kg) (77k = Flight 77) (175#/120#) a) 155/105 b) 135/95 c) <=95/65

11 push jerks (50kg/35kg) (110 pounds = number of floors in each tower)(110#/75#) a) 95/65 b) 75/55 c) <= 45

2001m row a/b) 1000m c) 500m

MOB: Roll it all, Lax it all

Coach’s Notes:  You get one bar, but you can have your bumpers available at your station.

WoD for September 10th, 2018

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

Strength: 15’ to find 2RM Deadlift

WoD: For Time*
50 DUs  a/b) x3 Singles   c) x1 Singles
4 Ring Dips  a/b) With Bands  c) from bench
40 DUs
8 Ring Dips
30 DUs
12 Ring Dips
20 DUs
16 Ring dips
10 DUs
20 Ring Dips

* Complete 3 sets of 5 Prowler Pushes somewhere during the WoD  (20′  135/95)  a)  115/80  b)  95/65   c)  <= 65

MOB: Roll Quads / Achilles; Lax Pecs