Team WoD for January 6th, 2018

Group Warm-up
Coach’s Prerogative (“i’m back!”)

Daily WoD
In teams of two, with only one partner working at a time, partners alternate whole rounds to complete

10 min AMRAP:
10 Push Press 115/75lb
5 bar facing burpees

Rest 5 minutes, and then:

10 min AMRAP:
150m row
15 heavy russian kb swings

Mobility
Roll Posterior
Lax Shoulders

WoD for January 5th, 2017

Group Warm-up
3 Rounds NFT of:
16 kb swings
4-8 pull ups
8-16 press ups

Daily WoD
3RFT: BJS / SIT-UPS / PUSH-UPS / DUS / CLIMBS
30 box jumps 24/20 inch a/b) Step ups
30 abmat situps
30 push ups
30 DUs / 90 Singles
3 rope climbs a/b) 9 Rope Progressions

Mobility
Roll Posterior / Lats
Lax Chest
Mash Achilles

WoD for January 4th, 2017

Group Warm-up
3 NFT:

10 Jumping Jacks
2 x 30′ Walking Lunges

Strength
SQUADATHLON
3 min AMRAP @ 40%
5 mins rest.
2 min AMRAP @ 50%
3 min rest
1 min AMRAP @ 60%

Daily WoD
3 ROUNDS OF: CLEANS/DIPS/WBS
4 min on, 1 min off (AMRAP):

5 power cleans 95/65lb a) 75/55 b) 55/35
7 Ring Dips a) Banded b) box
15 wall balls 20/14lb a) 14/12 b) 12/10

Mobility
2′ Each Leg Screaming Pigeons
Mash Triceps
Roll Posterior

WoD for January 3rd, 2017

Group Warm-up
3 NFT:

12 cal row
10 Scapular pull ups
10 scapular push ups on elbows
8 Box jumps

Strength
9′ HANG SNATCH
Every 90 seconds, for 9minutes (6sets):
Hang Snatch x 1 rep

*Start at a moderate weight (65%) & build as you go

Score = Top Load

Daily WoD
5 RFT OF AAB / HANG POWER SNATCH / SIT-UPS
15/12cal AAB
20 hang power snatch 75/55lb Comp) 95/65
20 Sit-ups Comp) 10 GHDs

Mobility
Roll Posterior & Quads

WoD for January 2nd, 2018

Group Warm-up
Ring around the PVC

Members have a PVC pipe in a circle around the coach. The coach calls left right and members catch the PVC pipe in next to them in the direction called by the coach. Move out as you go along.

Strength
5 X 5 BENCH PRESS
In 15′, do 5 sets of 5 reps, Should be around 70-75% of 1RM

Daily WoD
SEMI UP/DOWN CHIPPER
9 C2B pull ups a) Pull-ups b) aided
15 kb swings (1.5/1.0pd) a) 1/.75 b) .75/.5
21 Air Squats
18 pull ups a) aided
30 kb swings
42 Air Squats
9 C2B pull ups
15 kb swings
21 Air Squats

Mobility
Roll Posterior / Lats / Quads
Lax Chest and Shoulders

WoD for December 29th, 2017

Group Warm-up
200m Run
10 Pull-up/Ring Rows
33 DUs / 100 Skips
20 Walking Lunges (L+R=2)
3 x (5 Scap Pullups + 5 Scap Pushups)
33 DUs / 100 Skips
40 Good Mornings

Strength
STRICT PRESS
3×5, ascending in weight; Just note top set

Daily WoD
5 RFT
50 Double unders / 150 Singles
10 HSPU a/b) Aided
5 Front Squats (135/95) a) 115/80 b) 95/65

Mobility
Roll Quads
Lax Shoulders
Mash Achilles

WoD for December 28th, 2017

Group Warm-up
3 NFT:
Run 200m OR Row 250m
20 Jumping Jacks

Review
Bergener Power Clean

Daily WoD
5 RFT HEAVY CLEAN / HIGH BOX JUMP
3 Power Cleans 185/115lbs a) 135/95 b) 115/80
5 Box Jumps 30/24 inch a/b) 24/20

Mobility
Roll Posterior
Mash Achilles

WoD for December 27th, 2017

Group Warm-up
3 NFT:
10 PVC Passthroughs
10 Good Mornings
10 Over the PVC Burpees

Daily WoD
CHELSEA
30 min EMOM:

Either Singly or as a team, complete the following work each minute until you can’t finish it in the minute.

5 pull ups
10 push-ups
15 air squats

Score = Number of rounds finished within their minute. No starting early if you’ve bought time in the earlier minute.

Coach’s Notes
Choose a scale that will allow you to complete at least 10 rounds of this before succumbing to the clock. Banded pull-ups / ring rows, Wormy or Push-ups from the knees will help give you the time you need.

Mobility
Roll Posterior, Quads and Lats
Lax Chest

WoD for December 26th, 2017

Group Warm-up
5 Round of Rowling to 100m; Losers do 2 Air Squats for every calorie beaten at the end of each round

Strength
HEAVY PUSH JERKS (FROM RACK)
Work up to a heavy 5, followed by a heavy triple, then a heavy double.

Daily WoD
S2OH / T2B
10-8-6-4-2 reps:

S2OH @ 2/3 BW a) 1/2 BW b) 1/3 BW

20-16-12-8-4 reps:

T2B a/b) High Knees

Mobility
Lax Shoulders
Roll Posterior Chain

WoD for December 22nd, 2017

Group Warm-up
Warm Up Lifts

Daily WoD
“12 Days After Christmas” For Time (45-minute cap)

1 MU / 3 C2B / 5 Pull-ups (aided as necessary)
2 Thrusters (95/65) a) 75/55 b) 65/45
3 Jumping Lunges
4 KBS (2.0/1.5pd) a) 1.5/1.0 b) 1.0/.75
5 T2B
6 Box Jumps
7 Burpees
8 Pull-ups
9 Wall balls (20/14) (10/9)
10 Sit-ups
11 Dumbell squat Cleans (30#/20#) (use Yellow and Blue KB, if dumbells are in use)
12 Deadlifts (185/125) a) 135/95 b) 95/65

Mobility
Roll it all