WoD for June 9th, 2018

Group Warm-up
Line Drills

Review
Sumo Deadlift

Strength
5RM SUMODEADLIFT
in 15′, find your 5RM Sumo Deadlift High pull

Daily WoD
12′ AMRAP: DU / HANG SNATCH / BMU
24 DUs a/b) 72 Singles
12 Hang Power Snatch (75/55) a) 65/45 b) 55/35
3 Bar MU a) 9 C2B b) 9 Pull-ups

Mobility
Roll Posterior
Mash Forearms

WoD for July 7th, 2018

Group Warm-up
Coach’s Prerogative

Daily WoD
SKI / OH LUNGE / SKI / T2B / SKI
Performed in teams of 2 or 3, one person working at a time:

50/45cal Ski Erg
150 OH Lunge (45/25) (L+R=2) a) 35/15 b) OH Lunge
50/45cal Ski Erg
100 T2B a/b) High Knees
50/45cal Ski Erg

Mobility
Roll Lats/Posterior Chain
Lax Glutes

WoD for July 6th, 2018

Group Warm-up
Line Drills

Daily WoD
RISE AND GRIND: 5 X 3′ AMRAPS
3 pull ups a/b) Banded or Ring Rows
6 burpees
9 kb swings 1.5/1.0 a) 1.0/.75 b) .75/.5

— Rest 3 mins between —

Pick up where you left off in each round today, UNLIKE “The Chief” scoring

Mobility
Roll Posterior and Lats
Mash forearms

WoD for July 5th, 2018

Group Warm-up
150m Ski Erg
10 Ring rows
15 Push Ups
20 Air Squats

Strength
3 X 5 BACK SQUAT @ 70% OF 1RM
15′ to complete 3 sets of 5 reps at 70% of 1RM Back Squat

Daily WoD
21-15-9
AAB calories
HSPU a) 1 abmat ROM b) Push Press @ 60% of 1RM
Deck Squats a) Use of dbs b) use of crash pads or Air Squats

Mobility
Roll Quads
Lax Shoulders

Memorial WoD for July 4th, 2018

Group Warm-up
Review and warm-up Power clean. This WoD will go off at 15 minutes past the start of class time. This can be done as 1, 2, or 3 person teams. It will be reasonably difficult to finish it as a solo in 45 minutes. Please consider joining us at Dutch Monkey Doughnuts after the WoD!

Daily WoD
HOTSHOTS 19 (45′ CAP)
6 rounds (or 5, 4, or 3) and/or in teams for time of:
30 Air Squats
19 Power Cleans (135/95) a) 115/80 b) 95/65 c) <=65
7 Strict Pull-ups a) Normal Pull-ups b) Banded c) Ring rows
400m Run a/b/c) 500m Row

Coach’s Notes
Lightning ignited the Yarnell Hill fire, near Prescoot, AZ killing 19 Granite Mountain Hotshots on June 30, 2013.
In Honor Of
Jesse Steed, 36 Wade Parker, 22
Joe Thurston, 32 William Warneke, 25
John Percin, 24 Clayton Whitted, 28
Scott Norris, 28 Dustin Deford, 24
Sean Misner, 26 Garret Zuppiger, 27
Travis Carter, 31 Grant McKee, 21
Travis Turbyfill, 27 Andrew Ashcraft, 29
Kevin Woyjeck, 21 Anthony Rose, 23
Eric Marsh, 43 Christopher MacKenzie, 30
Robert Caldwell, 23

Mobility
Roll Posterior Chain / IT Band / Quads; Mash Achilles

WoD for July 3rd, 2018

Group Warm-up
Agility Ladder

Strength
WEIGHTED PULL-UPS
Using a weighted belt as necessary, you have 15′ to find your heaviest pull up. For those using bands, use the lightest band or GET YOUR FIRST PULL-UP today!

Daily WoD
10′ CARDIO EMOM
ODD: 30 DUs / 90 Singles
EVEN: 10 x 30′ Shuttle Runs

Mobility
Roll Quads / Posterior
Mash Achilles

WoD for July 2nd, 2018

Group Warm-up
3 in 3
Air Squats
Push-ups
Jumping Jacks

Strength
3RM THRUSTER
In 15′, find your 3RM Thruster

Daily WoD
2 RFT (25′ Cap)
500m Row
40 Wall Balls to 9/10 (20/14) a) 14/12 b) 12/10
30 Push-ups a/b) Wormy or from knees
20 Box Jumps (24/20) a/b) Step ups
10 Thrusters (95/65) a) 75/55 b) 55/35

Mobility
Roll Quads / Posterior chain
Mash Calves/Achilles

WoD for June 29th, 2018

Group Warm-up
Line Drills

Mobility
Lax to Plantar / Deadlift review

Strength
3RM DEADLIFT
15’ to find 3RM Deadlift

Daily WoD
“SHAM”-FUL: 7 RFT: DEADS/RUN/BOX JUMPS
7 RFT:

7 Bodyweight Deadlifts a) .75*BW b) .5*BW
100m Run
7 Box Jumps (24/20) a/b) step ups

Mobility
Roll Posterior
Mash Achilles

WoD for June 28th, 2018

Group Warm-up
200m jog, then:

3 Rounds Not for Time:
10 Jumping Jacks
8 Burpees
6 Jumping Squats

Daily WoD
21-15-9
Ski Erg for Cals a) 15-12-9
Ring Dips a) Banded b) From Box

Cash Out
TABATA SIT-UPS
8 rounds of 20 seconds rest, 10 seconds rest

Score = round with the LEAST sit-ups in it of the 8

Mobility
Roll Lats
Mash Triceps
Lax Shoulders