WoD for June 25th, 2018

Group Warm-up
4′ AMRAP:
20 Double Unders / 40 Skips
5 Burpees
10 Box Jumps
10 Walking Lunges

Strength
PUSH PRESS
15’ to find 1RM Push Press

Daily WoD
5 RDS FOR REPS: WALL BALLS / BURPEE PULL-UPS
90″ Wall Balls (20/14) (10/9)
30″ Rest
90″ Burpee Pull-ups a/b) Group Burpees and then do Banded or ring rows to match)
30″ Rest

Score = total reps of both

Mobility
Roll Posterior/ Lats / Quads
Screaming Pigeions if you have the time!

Team WoD for June 23rd, 2018

Group: Coach’s Choice

WOD: 20’ AMRAP (in teams of 2 or 3, switch
positions as needed. Don’t start the dynamic part of the movement until the static is in place)

100 DUs or 300 Singles / Plank from Elbows a/b) x3 Singles c) x1 Singles and plank from elbows (Partners must change on any rope break)
20 OH In-place Lunges / Deadlift hold (45 and 185 / 25 and 130) c) In-place lunge / 50
500m Row / Air Squat Hold in Bottom of squat

MOB: Roll it all / Lax it all

Benchmark WoD for June 22nd, 2018

Group Warm-up
Line Drills

Review
Kipping Pull-ups

Daily WoD
“Helen” 3 RFT 18′ Cap

400m Run
21 KBS (1.5/1.0 pd) a) 1.0/.75 b) .75/.5pd c) <= .5/.25pd
12 Pull-ups a) Lt Bl or Red bands b) Other Bands c) Ring Rows

Mobility
Roll Posterior / Lats
Mash Achilles

Benchmark WoD for June 21st, 2018

Group: 3 in 3
Handstand hold
Jumping Jacks
3-5 pull-ups

Review: Rope Climb technique

WoD: 25’ AMRAP

8 HSPU a/b) 8 Push Press (from floor) @ 50% of 1RM
8 Box Jumps (30”/24”) a) 24/20 b) 20/16
1 Rope Climb a/b) 3 Rope Progressions

MOB: Roll Posterior Chain and lats / Lax Shoulders / Mash Achilles

U.S. Army Staff Sergeant Chris Falkel, 22, of Highlands Ranch, Colorado, assigned to the 1st Battalion, 3rd Special Forces Group, based in Fort Bragg, North Carolina, was killed on August 8, 2005 by enemy small-arms fire in Deh Afghan, Afghanistan. He is survived by his parents, Jeff and Dianne Falkel.

WoD for June 20th, 2018

Group Warm-up
Bergener Snatch

Strength
Warm up Snatch

Daily WoD
14′ EMOM
ODD min: 12/10 cal assault bike
EVEN min: 3 x Power Snatch

Score = Rounds of Snatch completed within minute x bar load

Mobility
Roll Posterior / Quads

WoD for June 19th, 2018

Group Warm-up
5 Pull Ups
20 Double Unders / 40 Skips
20 PVC Dislocates
10 Cal Row/100m Run (alternate)

Strength
3 X 5 FRONT SQUAT @ 70-75% OF 1RM

Daily WoD
TEAM LAREDO
In teams of 1, 2 or 3, complete the following, one teammate working at a time splitting up the work however you want:

6RFT:
24 Air Squats
24 Push Ups
24 Walking Lunges
400m Run

Mobility
Roll Quads
Lax Glutes / Pecs

WoD for June 18th, 2018

Group Warm-up
Bergener Clean / Push Jerk

Daily WoD
MUS / C & J / SKI
15 ring muscle ups a) Bar MUs b) C2B c) Jumping MUs
21 clean & jerks 135/95lbs a) 115/80 b) 95/65
1500/1350 m ski

Mobility
Roll Posterior/Lats
Mash Triceps
Lax Pecs

Team WoD for June 16th, 2018

Group Warm-up
Coach’s Prerogative

Daily WoD. 15 AMRAP
TEAMS OF 3: BURPEES, LUNGES, KBS

15 kb swings
10 burpees to plate
15 in place lunges (L+R-2)

*Teams must rotate stations as a team, with only one team member working at each station.
Score = Rounds plus everyones extra reps

Mobility
Roll Posterior
Lax Glutes

WoD for June 15th, 2018

Group Warm-up
3NFT

12 OHS (pvc or appropriate barbell)
5-10 Press ups
8 Ring rows

Mobility
Front Rack: Wrists and Shoulders

Strength
3RM THRUSTER (FROM RACK)
15′ to find 3RM Thruster (from rack)

Daily WoD
7′ AMRAP
Upward by 3
Thruster (95/65)
Box Jumps (24″/20″)

3,3, 6,6, 9,9, 12, 12, etc… until time is up

Mobility
Roll Quads and Posterior
Mash Achilles

WoD for June 14th, 2018

Group Warm-up
5′ AMRAP
15 Air Squats
5 Burpees
10 Box Jumps
15 Butterfly Sit Ups

Strength
3 MAX REP SETS OF BENCH PRESS AT 70%
3 sets of max reps @ 70% of 1RM

*3 min rest between each set

Daily WoD
5 RFT: ROW / SKI
300m row
— 45 sec rest —
300m ski
— 45 sec rest —

Mobility
Roll Posterior
Lax Pecs/Shoulders