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

Team WoD for September 8th, 2018

Group: Coach’s choice

WoD: Team “Whitten”

In teams of 2 or 3 complete the following:
Five rounds for time of:

22 Kettlebell swings, (2/1.5 pood)
22 Box jump (24”/20”)
Run 400 meters
22 Burpees
22 Wall ball shots, (20/14)

Army Captain Dan Whitten, 28, of Grimes, Iowa, assigned to the 1st Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based out of Fort Bragg, North Carolina, died February 2, 2010, when enemy forces in Zabul, Afghanistan, attacked his vehicle with an improvised explosive device. Whitten is survived by his wife, Starr Whitten, his mother, Jill Whitten, his father, Dan Whitten, and his sister, U.S. Army Captain Sarah Whitten.

MOB: Roll it all