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

WoD for September 7th, 2018

Group: 3 in 3
No more than 5 Pull-ups (or 5 Barbs (pull-up/T2B complex), wherein you will rest the last 20 secons of each cycle)
No more than 5 Push-ups
No more than 3 T2B

Review: Rope Climbs

WOD: 15’ AMRAP Upward Ladder of “Pull Push”

1 Rope Climb  a/b)  x3 Rope Progressions  c) x1 Rope Progression
5 Ring Push-ups  a) Ring from knees  b) Hand Release wormy style
2 Rope Climbs
10 Ring Push-ups

Continue upping the rope climb by 1, the push-ups by 5 until time expires

Score = Total # of Reps

WoD for September 6th, 2018

Group: Line Drills

Strength: 12′ to complete 5×5 Strict Press @ 75%

WOD: 8 RFT

½ Length Sled Pull (100#/70#) (using the long curb alley, pull a sled half way. If it’s already half way, pull to rest of curb, or back half way, or back to the apron).

15 Goblet Squats (1.5/1.0 pd) a) 1.0/.75 b) .75/.5pd
125m Row

MOB: Roll Posterior Chain / Quads / Lats

WoD for September 5th, 2018

Group:Burgener (Power Clean) and Jerk

Review: Double Unders

WOD: 10’ AMRAP 14.1 Games Open WoD

Break into teams of 2, one works while the other judges.

15 Ground to Overhead (75/55) a) 65/45 b) 55/35
30 DU (60 Singles)

MOB: Roll Posterior Chain / Mash Achilles

WoD for September 4th, 2018

Group: 3 in 3
In place Lunge
Air Squats
Sit-ups

MOB: Coach’s Choice Squat Depth mobility

Review: Dumping a Back Squat (with light weight)

WOD: 3’ AMRAPs

As many Bodyweight Back Squats as you can get in 3 minutes.
a) .75 * BW
b) .5 * BW

Rest 1 minute.

As many Abmat Sit-ups as you can do in 3 minutes

Rest 1 Minute

As many lunges as you can do in 3 minutes.

Score = 3 x Back squats + Sit-ups + Lunges

MOB: Roll Quads / Lax Glutes

WoD for September 3rd, 2018

Group Warm-up
Line Drills

Daily WoD
EVA
5 Rounds for time:
800 meter run
30 KB swings (2 pood)
30 Pull-ups

You can do this in teams of 2 or 3 if you like. She’s tough and unforgiving! Wear hand protection as needed.

Mobility
Roll Posterior / Lats
Mash Achilles

WoD for September 1st, 2018

Group Warm-up
Coach’s Choice!

Daily WoD
AMRAP 18:
In teams of 2 or 3, complete the following total amount of work. One person working at a time.

60/50cal AAB a) 40/25
30 T2B a) High Knees b) Sit-ups
60/50cal Ski Erg a) /40/25
30 Burpees to Bumper Comp) Burpee Box Overs

Mobility
Roll Lats / Posterior Chain / Quads

WoD for August 31st, 2018

Group Warm-up
3 in 3
Jumping Jacks
Air Squats
Handstand Hold

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

Daily WoD
AMRAP 12
30 DUs a/b) 90 Singles
15 Medball Cleans (20/14) a) 14/12 b) 12/10
5 Push Jerks (135/95) a) 115/80 b) 95/65

Mobility
Roll Quads
Lax Shoulders

WoD for August 30th, 2018

Group Warm-up
Line Drills

Review
Deadlift

Strength
Warm up Deadlifts / Pull-ups

Daily WoD
7RFT: DEAD / PULL-UP / RUN
11 Deadlifts @ Bodyweight a) 3/4 BW b) 1/2 BW
11 Pull-ups a) Aided b) Ring Rows
100m Run (around the building clockwise)

Mobility
Roll Posterior / Lats
Mash Achilles