Team WoD for April 21st, 2018

Group Warm-up
Line drills

Daily WoD
SWIM BUDDIES
WOD: “SWIMBUDDY”

In a 2 man Swimbuddy team, perform AMRAP in 20:05 of:

6 Burpees
2 Clean & Jerk (165 / 105)
8 Deadlift (165 / 105)

In alternating sequence, 1 athlete will perform flutter kicks while the other athlete completes a round of work.

Mobility
Roll Posterior Chain / Lax Shoulders

Coach’s Notes
16 troops werekilled when a MH-47 Chinook helicopter was shot down in Afghanistan on June 28. They were on a daring night mission to reinforce a four- man SEAL reconnaissance squad that had been ambushed in 10,000-foot mountainous terrain.

Eight SEALs, and eight Army commandos died in their heroic attempt to rescue their fellow SEALs. LT Michael Murphy, Matthew Axelson, and Danny Dietz fought on courageously, providing protective fire for their fourth squad member to escape.

WoD for April 20th, 2018

Group Warm-up
Line Drills (Coach’s Prerogative)

Strength
500M ROW SPRINT
Row 500/450m Sprint for time!

Daily WoD
3 RFT: ROW / PRESS

50/45 Calorie Row
15 Push Press (115/80) a) 95/65 b) 75/55 Comp) HSPU

Mobility
Roll Posterior
Lax Shoulders

WoD for April 19th, 2018

Group Warm-up
3 in 3:

Air squats
Plank (on hands)
Crab Walk

Mobility
Front Rack: Wrists and Shoulders

Daily WoD
10 TO 1 INVERSE LADDER: FRONT SQUATS AND C2B
WoD: Inverse Ladder 10 to 1 for time:
Front Squat (115/80) a) 95/65 b) 75/55 (from floor)
C2B a) Pull-ups b) Banded or Ring rows

E.g. In the first round, do 10 Front squat followed by 1 C2B. In the second round, do 9 Front squat followed by 2 C2B. Until you do 1 Front Squat and 10 C2B.

Mobility
MOB: Roll Quads / Lats

WoD for April 17th, 2018

Group Warm-up
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Overhead Squats
5 Stiff-Legged Deadlifts
5 Front Squats

Technique
Lax to Plantar / Deadlift

Strength
Warm up to 80% of your deadlift

Daily WoD
4 X 3′ AMRAP OF:
1 ring/bar muscle up a) 3 C2B b) 3 Pull-ups c) aided or ring rows
(alternating between each MU would be awesome)
2 deadlifts @ 80% of 1 RM
4 bar facing burpees Rx) pop burpees and jump over the bar a/b) ok to step up and step over

— 1 min rest —

Score = total COMPLETE rounds. In last round, it’s rounds + add’l reps

Coach’s Notes
This WoD is much like “The Chief” in scoring and strategy. Pay attention to how long the rounds are taking. Get extra rest when you know you won’t finish a round (except the last)

Mobility
Roll Posterior / Lats

WoD for April 13th, 2018

Group Warm-up
Bergener Hang Snatch

Strength
SNATCH COMPLEX
E2MOM, work up to a heavy hang snatch complex:

2 hang muscle snatch
2 high hang power snatch
2 hang power snatch

Work up to roughly 90% for the day, then complete 3 more sets at the same weight

Daily WoD
2 RFT: BW CHIPPER FOR TIME
20 double unders a/b) 60 Singles
30 walking lunge (L+R=2)
40 push ups
30 air squats
20 abmat situps or 10 GHDs
10 burpee box jumps (24/20) a/b) Step ups

Mobility
Roll and lacrosse everything

WoD for April 12th, 2018

Group Warm-up
3 NFT:

5 Burpees
10 Cal Row/100m Run
10 Wall Balls
4 Inch Worms (no push up)

Strength
FRONT SQUAT WAVE
“Squat wave”

2 x 5 @ 75%
1 x 3 @ 85%
2 x 1 @ 95%

Daily WoD
5 RFT
14/11 cal bike
30 Wall Balls 20/14lbs a) 14/12 b) 12/10

– rest 2 mins between rounds:-

Mobility
Screaming Pigeons 2′ both legs
Lax Shoulders

WoD for April 11th, 2108

Group Warm-up
3 Rounds NFT of:

:20 Static or Rocking Hollow Hold
10 Reverse Lunges
:20 Handstand Hold

Daily WoD
5RFT: RUN / HSPU / LUNGE
200m Run
6 HSPU a/b) Downward Dog Style
18 Lunges (L+R = 2)

Mobility
Roll Posterior
Lax Shoulders / Glutes