Benchmark WoD for May 14th, 2018

Group Warm-up
Set up / Warm up Movements

Coach’s Notes
This workout is to build muscle stamina as we ramp up to Murph in two weeks! It’s also going to cause a good bit of muscle soreness, especially in your biceps and forearms. Scale to 75 or 50 of each movement as appropriate.

Daily WoD
ANGIE
For Time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Complete all reps of each exercise before moving to the next.

Mobility
Roll Quads / Lats
Lax Pecs

Team WoD for May 12th, 2018

Group Warm-up
Coach’s Disposition…..

Review
Tire Flips / Ring Push-ups / Ski erg / Team Prowler Push

Daily WoD
3RFT (KINDA) KITCHEN SINK WOD (CAP 25′)
For Time or 25 Minutes:

In teams of 2-3, one working at a time. You can take over for your partner at any point in the 3 rounds.

4 x 200m Run

Then 3 ROUNDS OF:

20 Step-ups (24″/20″)
20 Ring Push-ups
Team Tire Flip 1 With the biggest tire we have or 3 with any of the smaller one
Sled Drag to curb and back (65# / 45#)
Team Prowler Push 2 x 25’ (135# / 95#) (you will need to turn the prowler)

And Finish With:

1,000m combined ski

Mobility
Roll Posterior / Quads
Lax Pecs
Mash Triceps

WoD for May 11th, 2018

Group Warm-up
Bergener Power Snatch

Daily WoD
18′ EMOM POWER SNATCHES / BOX JUMPS
ODD: 10 Hang Power Snatches (75/55) a) 65/45 b) 55/35
Even: 8 Box Jumps (24/20) a/b) Step Ups

Mobility
Roll Posterior
Lax Shoulders
Mash Achilles

WoD for May 10th, 2018

Group Warm-up
200m Group Indian Run Followed by:
then 3 NFT of:
5 T2B / High knees
5 Pull-ups / Ring Rows
10 Air Squats

Technique
The Ski Erg Double and Single Polling
Daily WoD
14′ AMRAP
20 Air Squat
2 Rope Climbs a/b) 6 Rope Progressions
250/225m Ski Erg (Double Polling)

Mobility
Roll Quads / Lats
Mash Triceps
Lax Shoulders

WoD for May 9th, 2018

Warm-up: 3 in 3
Air Squats
In-place lunge
Sit-ups

MOB: Deep Dislocates

Strength: 15′ to find 3RM OHS (from rack)

WoD: 12’ AMRAP

25 DUs a/b) x3 Singles c) x1 Singles
25 Walking Lunges (25/20) (L+R = 2) a) 20/15 b) 15/10 c) Lunge
50 Flutter Kicks (L+R = 2)

Cash Out: 5 Turkish Get-ups each side HAP, but perfect

MOB: Roll Quads, Lax Glutes/Shoulders

WoD for May 8th, 2018

Group Warm-up
Warm up: Zombies
Butt Kickers
Side Shuffles
Flamingos
10 Bird Dogs
10 Scorpions

Strength
3 X 5 DEADFLIFT @ 70%)
15′ to find 3×5 Deadlift @ 70% of 1RM

Daily WoD
5 RFT
200m Run
10 WBS
10 Push-ups
10 Pull-ups

Mobility
Roll Posterior and Lats / Mash Achilles
Lax Pecs

Benchmark WoD for May 7th, 2018

Daily WoD
Open Re-test Day! Choose as many lifts to 1RM as you would like to try. Last lift must go by 5 until the class hour is done! Good luck! Enter your loads to the days when it was tested within the system or just update from the “Library” tab in Zen Planner when entering workouts for today!

Team WoD for May 5th, 2018

Group Warm-up
Field Day!

Daily WoD
14′ AMRAP
First 7 minutes:
Partner rows 125/110m while teammate performs:
Step ups (24”/20”)
THEN
Rest 2′
THEN
Partner bikes 10/8cal while teammate performs:
Russian KBS (1.5/1.0)

Score = Total Reps of Step ups & KBS

Mobility
Roll Posterior / Quads
Lax Glutes

Benchmark WoD for May 4th, 2018

Group Warm-up
Warm up Movements. WoD goes at 10′ past the start of class

Daily WoD
BARBARA (45′ Cap)  (Comp:  Vested for Murph Training)
5 Rounds, record lowest time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Mobility
Roll Posterior / Quads / Lats
Lax Pecs

Benchmark WoD for May 3rd, 2018

Daily WoD
Bergener Snatch
Split Snatch

Strength
SNATCH
15’ to find 1RM Snatch (Squat or Power OK) (No press out)

Daily WoD
10′ AMRAP RUN / KBS / FRONT SQUAT
Run 200m
15 kb swings 1.5/1.0 a) 1/.75 b) .75/.5
15 front squats 75/55lb a) 55/35 b) 45/15

Mobility
Roll Quads / Posterior Chain
Lax Shoulders