WoD for May 22nd, 2019

Group Warm-up
Bergener Squat Clean

Strength
5RM FRONT SQUAT
15′ to find your 5RM Front Squat

Daily WoD
14′ AMRAP
4 Clean (squat) (135/95) a) 115/80 b) 95/65
6 HSPU a) 1Abmat ROM b) Bands c) box
8 Bar Facing Burpee over Bar

Coach’s Notes
If you don’t have your squat clean yet, a power clean to front squat will suffice.

Mobility
Roll Quads and Posterior Chain / Lax Shoulders

WoD for May 21st, 2019

Group Warm-up
Line Drills

Strength
3RM DEADLIFT (TOUCH AND GO)
15′ to find 3RM Deadlift (Touch n Go)

Daily WoD
21-15-9: DEADS/T2B/PUSH UPS
Deadlift (225/155) a) 185/135 b) 135/95
T2B a/b) High Knees
HR Push-ups a/b) wormy or from knees

Mobility
Roll Posterior
Lax Pecs

WoD for May 20th, 2019

Group Warm-up
Bergener Power Clean

Strength
Warm up lifts

Daily WoD
REGIONALS WOD
#1: 10’ To Complete:
104 Wall Balls (10/9) (20/14) a) 14/12 b) 12/10
52 Pull-ups a)Light Bands b) Heavier bands c) Ring Rows

If you’re not finished with the wall balls/pull-ups by the 10 minute mark, note your progress and move to WoD #2. If you finish #1, you can start on WoD #2 as soon as you want.

#2: 4 RFT (10’ Cap)

28 Air Squats Comp) Alternating Pistols
15 Power Cleans (75/55) a) 65/45 b) 55/35 Comp) 95/65 Regionals) 115/80

Score =Total Reps from both WoDs. 20′ total time.

Mobility
2’ each leg Screaming Pigeons / Lax Glutes / Roll Posterior and IT Bands

Team WoD for May 18th, 2019

Group Warm-up
Coach’s Choice

Daily WoD
DECK OF CARDS
In Teams of 2 or 3:

Hearts = Pull-ups
Diamonds = Push-ups
Clubs = Goblet squats
Spades = Kettlebell swings
Joker and ACES= 1 tire flip

Mobility
Roll Quads and Posterior Chain and Lats
Lax pecs

Team WoD for May 17th, 2019

Group Warm-up
Line Drills
15 Air Squats

Daily WoD
ROW FOR TIME
For Time in teams of 2 or 3

Break up the rowing as you want, except the partner(s) not rowing must hold a bottom air squat position for 20 seconds before rowing again. Use of poles or other implements to aid in getting down into the proper chest high position is not only allowed, but recommended for those still working their mobility.

6000m/5400m Partner Row Mixed) 5700m Comp) 8000m/7200m Comp Mixed) 7600m

Mobility
Roll Posterior

WoD for May 15th, 2019

Technique
Review Rope Climbs / Sled pulls

Group Warm-up
Set up bars and warm up movements

Daily WoD
190514
50 DUs a/b) x3 Singles
20’ Sled Pull (175/120) a) 135/95 b) 95/65
4 Rope Climbs a/b) x3 Rope Progressions
20’ Sled Pull
20 Front Squats (from ground) (95/65) a) 75/55 b) 64/45
20’ Sled Pull
50 KBS (1.5pd/1.0pd) a) 1.0/.75 b) .75/.5
20’ Sled Pull
20 Push Press (from ground) (95/65) a) 75/55 b) 64/45
20’ Sled Pull
4 Rope Climbs a/b) x3 Rope Progressions
20’ Sled Pull
50 DUs a/b) x3 Singles

Mobility
Roll it all

WoD for May 14th, 2019

Group Warm-up
Line drills

Strength
PROWLER PUSH FOR TIME
Prowler Push to back curb and back for time (65/45) a) 55/35 b) 45/25

Note: This is much tougher than it reads… Choose your weight wisely!
Daily WoD
AMRAP 8: RUN / BOX JUMP OVER BURPEES
200m Run
5 Box Jumps (24/20) a/b) Step over
10 Burpees

Mobility
Roll Posterior Chain / Quads, Lax Shoulders

WoD for May 13th, 2019

Group: Burgener Power Clean

MOB: Wrists and Shoulders

Strength: Warm up lifts

WoD: 20’ AMRAP “Open WoD 11.5”

5 Power cleans (145/100) a) 115/80 b) 95/65
10 Toes to bar a) KTE b) High Knees
15 Wall balls (20/14) (10/9) a) 14/12 b) 12/10

MOB: Roll Quads and Posterior Chain

Team WoD for May 11th, 2019

Group Warm-up
Warm up movements

Daily WoD
TEAM WHITTEN
In teams of 1, 2 or 3 complete the following Five rounds for time of: 45′ Time Cap

22 Kettlebell swings, (2/1.5 pood) a/b) less
22 Box jump (24”/20”) a/b) Step ups
Run 400 meters
22 Burpees
22 Wall ball shots, (20/14) a) 14/12 b) 12/10

Mobility
Roll it all

WoD for May 10th, 2019

Review
KB Snatch

Strength
15′ to find your 2RM Push Jerk

Daily WoD
AMRAP 14: SKI / KB SNATCH / RING DIP
10/8 cal AAB
10 Alternating KB Snatch (1.5/1.0pd) a) 1/.75 b) .75/.5
10 Ring Dips a) banded b) box dips

Mobility
Mash triceps
Roll Posterior/Lats