WoD for November 13th, 2018

Group Warm-up
3 Rounds NFT of:
16 light Wallballs
12 Ring Rows
200m Ski Erg

Strength
DEAD STOP FRONT SQUAT (1 EVERY 30 SECONDS FOR 6′)
from the Rack: Every 30 seconds, for 6 minutes (12 total reps):
Dead-Stop Front Squat x 1 rep @ 70% 1RM

Daily WoD
5RFT: AAB / FRONT SQUAT / BOX JUMPS
10/8cal AAB
5 Front Squat (from floor) 135/95lb a) 115/80 b) 95/65
10 T2B a/b) High Knees

Mobility
2′ Each Leg, Screaming Pigeons

Benchmark WoD for November 12th, 2018

Group:
Warm up movements / Review ROM

Daily WoD
JACK
AMRAP 20 Minutes:
115/80 pound Push press, 10 reps a) 95/65 b) 75/55
10 KB Swings, 1.5/1.0 pood a) 1/.75 b) .75/.5
10 Box jumps, 24 inch box a/b) Step-ups

In Honor Of
Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.

Mobility

Roll Posterior
Lax Shoulders
Mash Achilles

Team WoD for November 10th, 2018

Group: Coach’s Choice

WOD: 20’ AMRAP (in teams of 2 or 3, switch
positions as needed. Don’t start the dynamic part of the movement until the static is in place)

100 DUs or 300 Singles / Plank from Elbows a/b) x3 Singles c) x1 Singles and plank from elbows (Partners must change on any rope break)
20 OH Lunges / Deadlift hold (45 and 185 / 25 and 130) c) In-place lunge / 50
500m Row / Air Squat Hold in Bottom of squat

MOB: Roll it all / Lax it all

Diwali WoD for November 9th, 2018

Group Warm-up
3 Rounds NFT of:
12 OHS (pvc or appropriate barbell)
5-10 Pushups
8 Ring rows

Daily WoD
DIWALI WOD!
15’ AMRAP
We’ll be celebrating Diwali today, a 5-day Hindu Tradition honoring Good over evil and Light over Dark.

5 Pull-ups (the good) a/b) Banded or ring rows
5 T2B (the evil) a/b) High Knees
5 Box Jump (the Light) (24”/20”) a/b) Step ups
5 Thruster (the Dark) 95/65 a) 75/55 b) 55/35

Mobility
Roll Posterior, Quads, Lats

WoD for November 8th, 2018

Group Warm-up
3 in 3
Air Squats
Inch Worms
5-10 High Knees
Strength
FRONT SQUAT: 3X3 @ 70% OF 1RM
15′ to complete 3×3 @ 70%
Daily WoD
CARDIO CALS
5′ on the AAB
Rest 1 Minute
5′ on the Ski Erg
Rest 1 Minute
5′ RowScore = total # of cals

Mobility
 Roll Quads / Lats / Posterior

WoD for November 6th, 2018

Warm up: 3 in 3
Air squats
Push-ups
Russian Twists

Strength: 15’ to find 3 x 3 Bench Press @ 80% of 1RM

MOB: Wrists and Shoulders

Review: GHD

WoD: 5 RFT “CF Tourettes”

20 DUs UB a/b) 60 Singles Unbroken

10 Thrusters (75/55) a) 65/45 b) 55/35 Unbroken
10 GHD a/b) 20 Abmat Sit-ups) Unbroken

Coach’s Notes: If you’re not using GHDs in your warm-up, please stick to sit-ups for this WoD or you won’t be able to walk on Thursday. Seriously.

MOB: Roll Quads and Posterior Chain / Lax Shoulders

Benchmark WoD for November 3rd, 2018

WoD: Fight Gone Better!

1 minute at each station, with a 1 minute rest after all stations have been visited for 3 rounds. You can start at any station as long as there is room, but you must do the movements in order from where you start.

Three or Five rounds of:

1) WBS (10/9) (20/14)
2) Hang Power Clean (75/55)
3) Box Jump to 20″ (all athletes)
4) Push-press (75/55) (from rack)
5) Row (Calories)

Score = total reps + total calories rowed for all 3 rounds

MOB: Roll Posterior Chain & Quads / Lax Shoulders

Benchmark WoD for November 2nd, 2018

Group Warm-Up: 3′ EMOM of:
2 Pull-ups
5 push-ups
8 Air Squats

Daily WoD
“Cindy”
20’ AMRAP

5 Pull-ups a/b) Aided or Ring rows
10 Push-ups a/b) From knees or wormy
15 Air Squats

Coach’s Notes
Many of you have done this once or twice before at this point. Try to pace your rounds this time around. For instance, let’s say you got 12 rounds last time, that’s approximately 1 round every 1 minute and 40 seconds. So, instead of doing your first round(s) in 1:15, take a little more time and catch your breath during your rounds, but try to start each new round 1 minute and 40 seconds after the start of the last one. The last couple of rounds, let it all hang out! You should be able to finish

Mobility
Roll Quads/Lats; Lax Pec/Shoulder insertion point