WoD for February 21st, 2018

Group Warm-up
3 Rounds NFT of:

12 Overhead Squats (pvc or appropriate barbell)
5-10 Push-Ups
8 Ring Rows

Technique
Kipping T2B and Knees to Elbow

Daily WoD
21-15-9 T2B / HR PUSH-UP / CAL ROW

T2B a/b) High Knees
Hand Release Push-ups a/b) Wormy or from knees
Calorie Row

Mobility
Roll Posterior
Lax Pecs/Shoulder insert (use the tool, you know what I mean)

WoD for February 20th, 2018

Group Warm-up
Burgener Squat Clean

Mobility
Wrists and Shoulders

Strength
15′ TO FIND HEAVY SQUAT CLEAN + 3 FRONT SQUATS
In 15 minutes, find your heaviest squat clean and add 3 front squats to it

Daily WoD
RANDOM CHIPPER
60 DU / 180 Singles
50 box jumps 24/20 inch
40 wall balls 20/14lb
30 power cleans 135/95lb
200m medball run 20/14lb

Mobility
Roll Posterior and Quads
Mash Achilles

WoD for February 19th, 2018

Group Warm-up
Rowing 200’s
3 Rounds:

Row 200m at your normal pace:
1st (your regular dampener) Rest 1 minute or more
2nd (Dampener at 4) Rest 1 minute or more
3rd (Dampener at suggested drag resistance as determined by coach (130-134 F) (135-139 M))

Compare times and heart rates.

Daily WoD
18′ AMRAP
200m Run
9 Deadlifts 275/175lbs a) 225/155 b) 185/130
6 burpees bar muscle ups a)10 burpee pull ups b) 10 burpee ring rows

Mobility
Roll Posterior Chain and Lats

Team WoD for February 17th, 2018

Group Warm-up
Tic-Tac-Toe

Daily WoD
TEAMS OF 3 AMRAP: AIR SQUATS / BURPEES / LUNGES
In teams of 3:

30 Air squats
10 burpees to a bumper
20 In-Place lunges

*Teams must rotate stations as a team, with only one team member working at each station.

Score = Total rounds plus total completed segments of each round…

Mobility
Roll & Lax it all!

Benchmark WoD for February 16th, 2018

Group: Line Drills

MOB: Hamstrings / Calves / Ankles

WoD: For time: “Jerry”
Run 1 mile
Row 2K
Run 1 mile

Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 during High Altitude High Opening (HAHO) training while assigned to Army USSOCOM preparing for deployment to Afghanistan. Jerry is survived by his wife Molly and his sons Chad, Cody, Chase and Connor.

MOB: Roll Posterior Chain, IT Bands and Quads / Lacrosse Glutes

WoD for February 14th, 2018

Group Warm-up
3 rounds NFT:

10 Box Step Ups (unweighted)
10 PVC Good Mornings
10 PVC OHS
5 Burpees

Mobility
Deep Dislocates / OHS review in a circle

Strength
15′ to complete 3 x 3 OHS @ 70%

Daily WoD
10′ EMOM: ROPE CLIMB/ T2B / OHS

ODD min: 1 rope climb + ME T2B (rope progression / High knees)
EVEN min: 5 Heavy OHS (115/80) a) 95/65 b) 75/55

Score = Total T2B

Mobility
Roll Quads
Lax Shoulders

WoD for February 13th, 2018

Group Warm-up
2 Rounds NFT

10 Goblet Squats
5 Russian KB swings
5 American Swings
2 Turkish Sit ups Left Arm
2 Turkish Sit ups Right Arm

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

Daily WoD
15′ AMRAP: AAB / SIT-UPS / POWER SNATCH

15/12 cal AAB
30 Abmat Sit-ups Comp) 10 GHD
15 hang power snatch 95/65lb a) 75/55 b) 55/35

Mobility
Roll Posterior / Quads

Team WoD for February 10th, 2018

Group Warm-up
Plank Game

Athletes plank in a circle, while rolling a medball around to each other. If you drop out of plank position you have 3 penatly burpees.

Keep going until 1 person remains.

Daily WoD

100/80 cals rower
100 pull ups a/b) Aided or Ring row
100 Goblet squats (1.5/1.0)
100 KB swings (1.5/1.0)

Mobility
Roll it all