WoD for April 18th, 2019

Group Warm-up
3 NFT:
2 Minutes on the Rower/Ski Erg/AAB (conversational pace)
10 Box Step Ups (unweighted)
10 PVC Good Mornings
10 PVC OHS
5 Burpees

Daily WoD
AMRAP 12: AAB/LUNGE/BURPEE
20/16 cal AAB
20 Walking Lunge (L+R=2)
20 Burpees to a bumper

Mobility
Lax Glutes
Roll Quads/Posterior

WoD for April 17th, 2019

Group Warm-up
3 NFT:
30 Jumping jacks
15 Air squats
3 Pause push ups (3 second lower, 1 sec pause at the bottom)
20 Arm circles forward and backwards
10 Good mornings with PVC or broomstick
10 Single leg lateral lunge

Daily WoD
13 RFT: DEADS / T2B / STO
6 Deadlifts (135/95) a) 95/65 b) 75/55
6 Toes to Bar a/b) 12 High Knees
6 Shoulder to Overhead (135/95) a) 95/65 b) 75/55

Mobility
Roll Posterior
Lax Shoulders

Benchmark WoD for April 16th, 2019

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

WoD for April 15th, 2019

Group: Agility Ladder

Mobility: Wrists and Shoulders

Review: The Bear Complex and warm-up lift

WoD: For Time

50 DUs / 150 Singles
2,500/1,750lbs of Bear Complex a)1,500/1,050lbs b) 1,000/750lbs
Run 1 Mile (4 hydrants, 8 curbs, or 1 gun range)

MOB: Roll quads / Lax shoulders / Mash Achilles

Team WoD for April 13th, 2019

Group: Warm-up Movements

WoD: “Pick Your Poison”

In teams of 3 complete five of the following seven movements. Each team must complete 90 reps of each skill before moving to the next station. You choose who works on reps, holds, and rests as well as how often to switch. If the person holding stops, you must all switch.

2-person teams, total reps each movement selected = 60

1-person team, total reps each movement selected = 30

Sit-ups / Ring Dip hold
Wall Balls / Hand stand hold to 10’/9’ (20/14)
Shoulder to Overhead / Deadlift hold (115/80 on STO) (190/135 on Deads)
HR Push-ups / Uneven Farmer Carry hold (1.5/1.0 pd in one hand)
Box Jumps (24”/20”) / Handstand hold (against wall)
In-Place Lunge / Plank (L+R = 2)
Supermans / Hollow hold

MOB: Roll Everything

WoD for April 12th, 2019

Group Warm-up
3 NFT:
2 min on a rower, bike, treadmill or jump rope.
10 5 second pause air squats (hold at the bottom for 5 seconds) followed by 10 jumping air squats
20 Trunk twists
10 Walking lunges
3 Pull-ups / ring rows

Strength
UB C2B
5′ to find Max unbroken C2B or next best pulling motion

Daily WoD
DOWNWARD LADDER: MUS AND AAB
5 Bar MUs a) x3 C2B b) 3x Pull-ups c)aided or ring rows
25/22cals AAB
4 Bar MUs
20/18cals AAB
3 Bar MUs
15/12cals AAB
2 Bar MUs
10/8cals AAB
1 Bar MU
5/4cals AAB

Mobility
Roll Lats / Quads

WoD for April 11th, 2019

Group: 3 in 3
Push-ups
Inch Worms
Plank from elbows

Review: Bench Press

Strength: 15’ to find 5RM Bench Press

WoD: 12’ AMRAP

250m Row
10 Bench Press (135/95) a) 115/80 b) 95/65
20” Total L-Sit Hold From Rings a) from Parallettes/boxes c) Plank

MOB: Roll Posterior / Lax Pecs and shoulders

Benchmark WoD for April 10th, 2019

Group Warm-up
Line Drills

Daily WoD
MCGHEE
AMRAP 30 Minutes:
275 pound Deadlift, 5 reps
13 Push-ups
9 Box jumps, 24 inch box
Scales:
Deadlift a) 225/155 b) 185/130
Push-up a/b) wormy or from knees
Box Jumps a/b) Step ups

In Honor Of
Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, Ga. This was his fourth deployment, his first to Iraq. Ryan was engaged to Ashleigh Mitchell of Fredericksburg, VA. He is survived by his father Steven McGhee of Myrtle Beach S.C., his mother Sherrie Battle McGhee, and his brother Zachary.

Mobility
Roll Posterior
Mash Achilles
Lax Pecs/Shoulders

WoD for April 8th, 2019

Group Warm-up
3 Rounds:
2 minutes of running, rowing, biking, jumping rope or jumping jacks
10 Empty barbell shoulder press
15 Air squats with a 2 second pause at the bottom
10 Up Downs
10 Light kettlebell deadlifts

Mobility
Hip Openers

Daily WoD
12′ UPWARD LADDER: WBS
Every Rounds starts with 10 DUs or 30 Singles. This will not change. Then multiply the round by 2, and complete that number of WBS. e.g 10/2, 10/4, 10/6, etc…

10 DUs / 30 Singles
Round x 2 Wall Ballls (20/14) (10/9)

Score = Total Number of Wall Balls

Cash Out
3 x 10 Floor Wipers or Evil Bars

Mobility
Roll Quads
Lax Shoulders
Mash Achilles

Team WoD for April 6th, 2019

Group Warm-up
Coach’s Choice

Review
Flippin’ tires

Daily WoD
AMRAP 20: TIRES / SAND BAGS / BURPEES
In teams of 2, complete the following in order:

150/135cals AAB
5 Team Tire Flips (Heavy As Possible)

THEN

While one teammate conveys a sand bag to the back curb and back (70/30), the other does burpees to a plate.

Score = total number of burpees

Mobility
Roll Posterior