WoD for June 13th, 2018

Group Warm-up
Line Drills

Review
Bergener Snatch

Daily WoD

3 RFT:  RUN / SNATCH / T2B
Run 400m
12 power snatches 95/65lb  a) 75/55  b) 55/35
12 T2B  a/b) High Knees

Cash out:  Goat Work

Mobility
Roll Posterior
Mash Achilles

WoD for June 12th, 2018

Group Warm-up
Bergener Squat Clean / Split Jerk

Strength
12′ EMOM
1 power clean + 1 squat clean + split jerk @ 70% of 1RM C&J
Score = the lowest weight on your bar in a round

Daily WoD
MUS / DUS
5 muscle-ups a) Bar MUs b) Jumping Bar Mus or Pull-ups (start with head 6″ below bar)
50 double-unders a/b) x3 Singles
4  muscle-ups
40 double-unders
3 muscle-ups
30 double-unders
2  muscle-ups
20 double-unders
1  muscle-up
10 double-unders

Mobility
Roll Posterior / Quads,
Lax Shoulders

WoD for June 11th, 2018

Group Warm-up
Run 400m
10m Walking Lunge
10 Sit Ups

Strength
5 X 3 @ 75% – 80% 1RM BACK SQUAT, EVERY 2′
In 15′, Complete 5 Rounds of 3 reps at 75 – 80% of your 1RM Back Squat

Daily WoD
10′ EMOM
ODD min: 10 wall balls (20/14) (10/9) a) 14/12 b) 12/10

EVEN min: 1 x unbroken set of HSPU a/b) 55% 1RM Strict Press

*scored as total reps of HSPU

Mobility
Lax Shoulders
Roll Quads

Team WoD for June 9th, 2018

Group Warm-up
Hope I get sleep! (Coach’s Prerogative)

Daily WoD
DECK OF CARDS
Hearts = Inch Worms (no push-up)
Clubs = Goblet Squats
Diamonds = Sit-ups
Spades = Walking Lunges

Jokers = 5 Muscle Ups (10 Pull-ups / 10 Ring Dips)

Mobility
Roll everything

WoD for June 8th, 2018

Group Warm-up
Line Drills

Mobility
Lax to Plantar

Strength
3RM DEADLIFT (TOUCH AND GO)
15′ to find 3RM Deadlift (Touch n Go)

Daily WoD
12′ AMRAP
5 Deadlifts (275/190) a) 225/155 b) 185/130
30 Mountain Climbers (L+R =2)
10 Pull-ups a/b) banded c) Ring rows

Coach’s Notes
Hook grip today! It’s another grip tester! Compare to September 2nd, 2016

Mobility
Roll Posterior and Lats
Mash Triceps

June 7th, 2018

Group Warm-up
3 in 3
Jumping Jacks
In-place Lunge
Nutcrackers

Review
Push Jerk

Strength
15′ TO FIND YOUR 3RM PUSH JERK

Daily WoD
10′ AMRAP
30 DU a/b) 90 singles
10 OH In-place lunge (45/25) a) 35/15 b) 25/10

Mobility
Roll Quads / Lax Shoulders
Lax glutes

WoD for June 6th, 2018

Group Warm-up
Line Drills

Review
Rope Climbs

Daily WoD
15′ AMRAP: ROW / ROPE / KBS
250/225m Row
2 Rope Climbs a/b) 6 Rope Progressions
8 KBS (2.0/1.5) a) 1.5/1.0 b) 1.o/.75

Mobility
Roll Posterior Chain / Lats / Mash Achilles

WoD for June 6th, 2018

Group: 3 in 3
Spidermans
Air Squats
Light KBS

MOB: Deep Dislocates

Strength: 15’ to Find a 5RM OHS

WOD: For Time: 9-7-5

Push Press (135/95) a) 115/80 b) 95/65 Comp) 175/120
Front Squat (135/95) a) 115/80 b) 95/65 Comp) 175/120

Notes: Compare to 2/22/2017

MOB: 2 x 2’ Screaming Pigeons, Roll Posterior Chain / Lax Shoulders

WoD for June 4th, 2018

Warm up: Burgener Warm-up

WoD: “The Chief”

Max rounds in 3 minutes of:
135/95 pound Power cleans, 3 reps  a) 115/80  b) 95/65
6 Push-ups
9 Air Squats

Rest 1 minute. Repeat for a total of 5 cycles.

Score = total number of COMPLETED rounds per cycle. On the 5th cycle, add the final total reps for that round.

Each year in the United States Navy, a highly qualified and elite cadre of Sailors are selected and promoted to the join the ranks of Chief Petty Officer. Since 1893, “The Chiefs” have been relied upon by subordinates and superiors alike for their personal example, technical expertise and above all, their unique leadership capabilities. As the induction process for newly selected Chief Petty Officers is now underway throughout the US Navy, we thought it appropriate to inaugurate “The Chief” in honor and recognition of all past and present CPOs. Thanks to them and their families for their self-sacrifice, ability to adapt, tireless dedication to mission and devotion to country.

Mobility
Roll Posterior / Quads
Lax Pecs

Partner WoD for June 2nd, 2018

Group Warm-up
Coach’s prerogative based on how many people RSVP. More RSVPs, the less horrid the warm-up…

Daily WoD
18′ AMRAP
In teams of 2 or 3, one teammate finishing an entire round before tagging a partner:

5 Burpees to Plate
40 Flutter Kicks (L+R=2)
100m Run

Mobility
Roll Posterior