WoD for August 2nd, 2018

Individual Warm-up
Always start any warm up with cardio first. Beginners/Intermediates do the first movement noted. Advanced, your choice:
400m Run OR 500m Row OR .6 AAB OR 450m Ski Erg
10 Air Squats / 10 Pistols (L+R=2)
10 Push-ups / 10 Ring Dips
10 Sit-ups / 10 GHDs
10 Pull-ups (banded or ring row OK) or 5 Lower Downs from Chin above bar (no band) / 10 C2B
30 Singles / 20 DUs
——————- Advanced Only ——————-
5 HSPU (strict, if you got them)
3 Bar/Ring MU

Group Warm-up
Burgener Squat Snatch

Strength
15′ to establish a 3RM Squat Snatch or Power Snatch/OHS combo. OK to drop between lifts, just get back on it.

Daily WoD
17.3 OPEN
Prior to 8:00, complete:
3 rounds of:
6 c2b pull-ups
6 squat snatches, (95/65)
Then, 3 rounds of:
7 c2b pull-ups
5 squat snatches, (135/95)
*Prior to 12:00, complete 3 rounds of:
8 c2b pull-ups
4 squat snatches, (185/135)
*Prior to 16:00, complete 3 rounds of:
9 c2b pull-ups
3 squat snatches, (225/155)
*Prior to 20:00, complete 3 rounds of:
10 c2b pull-ups
2 squat snatches, (245/175)
Prior to 24:00, complete 3 rounds of:
11 c2b pull-ups
1 squat snatch (265/185)

*If all reps are completed, time cap extends by 4 minutes.
a) 75/55 b) 55/35
a) Power Snatch + OHS b) Power Snatch
a) Pull-ups b) Banded or Ring rows
If you don’t finish the amount of work in the time allotted, you’re technically done for your score. If you want to play around a little bit more, go ahead, but it would be better to sell out and do the most you can in the first 8 minutes. If you finish the amount of work in the 8 minutes, go to the next section immediately!

Mobility
Roll Posterior / Quads / Lats
Lax Shoulders

WoD for August 1st, 2018

Individual Warm-up
Always start any warm up with cardio first. Beginners/Intermediates do the first movement noted. Advanced, your choice:
400m Run OR 500m Row OR .6 AAB OR 450m Ski Erg
10 Air Squats / 10 Pistols (L+R=2)
10 Push-ups / 10 Ring Dips
10 Sit-ups / 10 GHDs
10 Pull-ups (banded or ring row OK) or 5 Lower Downs from Chin above bar (no band) / 10 C2B
30 Singles / 20 DUs
——————- Advanced Only ——————-
5 HSPU (strict, if you got them)
3 Bar/Ring MU

Group Warm-up
Review Push/Split Jerk

Strength
2RM PUSH OR SPLIT JERK
15′ to find your 2RM Push or Split Jerk

Daily WoD
AAB ANNIE
50 DUs a/b) 150 Singles
25/20cal AAB a/b) 20/16cal AAB
40 DUs a/b) 120 Singles
20/16cal AAB a/b) 15/12cal AAB
30 DUs a/b) 90 Singles
15/12cal AAB a/b) 10/8call AAB
20 DUs a/b) 60 Singles
10/8cal AAB a/b) 5/4cal AAB
10 DUs a/b) 30 Singles
5/4cal AAB a/b) 5/4cal AAB

Mobility
Roll Quads
Mash Achilles
Lax Shoulders

WoD for July 31st, 2018

Individual Warm-up
Always start any warm up with cardio first. Beginners/Intermediates do the first movement noted. Advanced, your choice:
400m Run OR 500m Row OR .6 AAB OR 450m Ski Erg
10 Air Squats / 10 Pistols (L+R=2)
10 Push-ups / 10 Ring Dips
10 Sit-ups / 10 GHDs
10 Pull-ups (banded or ring row OK) or 5 Lower Downs from Chin above bar (no band) / 10 C2B
30 Singles / 20 DUs
——————- Advanced Only ——————-
5 HSPU (strict, if you got them)
3 Bar/Ring MU

Group Warm-up
Front Squat Review

Strength
3 X 3 FRONT SQUAT AT 80-85% OF 1RM
15′ to complete 3 x 3 Front squats

Daily WoD
DOWNWARD LADDER: FS/KTE/DEADDS
9 Front Squat (135/95) a) 115/80 b) 95/65 (from ground)
9 KTE a/b) High Knees
9 Deadlift (135/95) a) 115/80 b) 95/65
7 Front Squat
7 KTE
7 Deadlifts
5 Front Squat
5 KTE
5 Deadlifts
3 Front Squat
3 KTE
3 Deadlifts

Cash Out
3 x 10 Evil Bars or Floor wipers

Mobility
Screaming Pigeons 2′ each leg
Roll Posterior

WoD for July 30th, 2018

Group Warm-up
Line Drills

Review
KB Clean

Daily WoD
20′ E2MOM: ROW/KB CLEAN/BOX JUMP
10/8 Calorie row
8 KB Cleans 53/35lbs
6 Box Jumps 24/20 inch

Enter number of box jumps in the last round in the second measure for the day.

Mobility
Roll Posterior
Mash Achilles

Team WoD for July 28th, 2018

Group Warm-up
Coach’s Choice!

Daily WoD
18′ AMRAP

In teams of 2 or 3, one teammate finished the first movement, then the next as the first is moving to the next movement…  One teammate working at a time.
5 Unaided Ring Dips a) HR Push-ups b) Wormy or From Knees
5 Pull-ups a/b) Aided
10 Abmat Sit-ups
100m Run (once around building counter clockwise!)

Mobility
Roll Lats
Lax Chest
Mash Triceps

WoD for July 27th, 2018

Group Warm-up
250/200m Ski Erg, then

4 min EMOM:
10 squat jumps
5 push-ups
10 sit-ups

Strength
3X5 @ 75% OF 1RM BACK SQUAT
15′ to complete 3 sets of 5 reps at 75% of your 1RM Back Squat

Daily WoD
4RFT: C2B / FRONT RACK LUNGE / FLUTTER KICK
10 C2B a) 10 Pull-ups b) Aided or Ring rows
25′ Front Rack Bar Lunge 95/65 a) 75/55 b) Walking Lunge
100 Flutter Kicks (L+R=2)
25′ Front Rack Bar Lunge 95/65 a) 75/55 b) Walking

Mobility
Roll Quads, Posterior, Lats
Lax GlutesLunge

WoD for July 26th, 2018

Group Warm-up
Bergener Clean and Jerk

Daily WoD
20′ AMRAP: HOW MANY DUS CAN YOU DO?
5 C&J (135/95) a) 115/80 b) 95/65
10 T2B a/b) High Knees
15 WBS (10/9) (20/14) a) 14/12 b) 12/10
UB DUs a/b) Singles

Once you break on the DUs, you have to do the other work to get back to them again! Score = total number of unbroken DUs or Singles in 20 minutes

Mobility
Roll Posterior / Quads
Mash Achilles

WoD for July 25th, 2018

Group Warm-up
200m Community jog, followed by

6 min AMRAP:
5 push ups
10 air squats
15 sit Ups

Daily WoD
12′ AMRAP AAB/BENCH
In teams of 2, one working on the AAB, the other on the bench press:
12/10cal AAB a) 10/8 b) 8/6 (from where you found the bike, no roll out today)
10 Bench Press (135/95) a) 115/80 b) 95/65

Once both requirements are met, switch positionis. A round is completed when you’ve finished both the bike and the bench press as well as your partner.

Score = Total Rounds + (Cals and Reps in the uncompleted round)

Coach’s Notes
With the bike, you can pedal with your legs, push and pull with your arms. Today would be a good day to really focus on leg drive and the pull in your arms. Leave the push for the bench press.

Mobility
Roll Posterior
Lax Chest

WoD for July 24th, 2018

Group Warm-up
Bergener Snatch

Strength
3RM SNATCH (ANY WAY)
15′ to Find 3RM Snatch (you can drop these, but get right back on it!)

Daily WoD
SNATCH / BURPEE HIGH BOX OVER
12-9-6

Power Snatch 95/65lb
burpee box jumps 30/24 inch

Mobility
Roll Posterior
Lax Shoulders
Mash Achilles

Benchmark WoD for July 23rd, 2018

Warm up: 3 in 3
Light KBS
Sit-ups
Push-ups

WoD: “Nate” 20’ AMRAP

2 Muscle-ups A) 2 Bar MUs or 6 C2B b) 6 Pull-ups / 6 Ring Dips b) 3 Pull-ups / 3 Ring dips OR Banded 6/6 c) 6 Ring Rows / 6 Bench Dips
4 Handstand Push-ups a) 4 @ 1 Ab mat ROM b) 4 Banded c) 4 Box
8 KBS (2.0pd / 1.5 pd) a) 1.5/1.0 b) 1.0/.75 c) < b

Chief Petty Officer Nate Hardy was killed Sunday February 4th, 2008 during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.

MOB: Roll Posterior Chain and Lats / Lax Shoulders