WoD for March 22nd, 2019

Group Warm-up
3 NFT:
25 Jumping jacks
15 Air squats
10 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
AMRAP 20: RUN/GOBLET/KBS/SIT-UP/PULL-UP
400m Run
15 Goblet Squats (1.5/1.0) a) 1.0/.75 b) .75/.5
15 KBS (1.5/1.0) a) 1.0/.75 b) .75/.5
15 Sit-ups
15 Pull-ups

Mobility
Roll Quads/Posterior chain/Lats

WoD for March 21st, 2019

Group Warm-up
Line drills

Group Warm-up
2 NFT:
40 Jumping Jacks
4 Inch worm pushups
10 Air squats
10 Bench dips
30 Second samson stretch (each leg)

Review
Ski ergs

Daily WoD
3 RFT: SKI ERGS & DEADS
500/450m Ski Erg
15 Deadlifts (225/155) a) 185/130 b) 135/95

Mobility
Roll Posterior

WoD for March 20th, 2019

Group Warm-up
Line Drills

Daily WoD
UP LADDER: HSPU AND CAL ROW
For 10 Rounds: Do 1 Extra HSPU and 2 extra cals on the rower. E.g. 1 HSPU, 2 Cal Row, then 2 HSPU 4 cal Row. Finish with 10 HSPU and 20cal Row.

a) Push Press (from ground) 115/80 b) 95/65 c) 75/45

Cash Out
3 x 10 Evil Bars or Floorwipers

Mobility
Roll Posterior / lats
Lax Shoulders

WoD for March 19th, 2019

Group Warm-up
Wrists and Shoulders

Strength
3RM THRUSTER
In 15′, find your 3RM Thruster

Daily WoD
FOR TIME: THRUSTER/BOX JUMP 18′ CAP
15 Thrusters (from ground) 95/65 a) 75/55 b) 55/35
15 Box Jumps (24/20) a/b) Step Ups
12 Thrusters (115/80) a) 95/65
12 box Jumps (24/20)
9 Thrusters (135/95) a) 115/80 b) 95/65
9 Box Jumps (30/24) a/b) 24/20
12 Thrusters (115/80) a) 95/65
12 box Jumps (24/20)
15 Thrusters (from ground) 95/65 a) 75/55 b) 55/35
15 Box Jumps (24/20)

Coach’s Notes
Notice the box height changes after the “heaviest” thruster and then goes back down after. Have your weights around your station ready to load!

Mobility
2′ Screaming Pigeons each leg
Roll Posterior Chain
Mash Achilles

CF Open 19.4 WoD for March 18th, 2019

Group Warm-up
Intramural participants break into groups of 2 by scale and decide who will be going first. All should start warming up their lifts. First heat will go at 20 minutes after the hour. Second heat, 40 minutes after the hour. Good luck everyone!

Daily WoD
12′ Time Cap:
3 rounds of:
10 snatches (95/65) a) 65/45 b) 45/35
12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:
10 bar muscle-ups a0 Pull-ups b) Jumping C2B
12 bar-facing burpees

Mobility
Roll Posterior / Lats

Team WoD for March 16th, 2019

Group Warm-up
Coach’s Choice

Daily WoD
TOP O’ THE MORNING WOD
Deck O’ Cards
Diaomonds: WBS – Blarney Stone
Hearts: KBS – Pots of Gold
Spades: Jumping Lunges – Leaping Leprechauns
Clubs: Weighted Sit-ups with WBS Throw for Rainbows

Jokers – Tsunami Ropes – Chasing out Snakes

Mobility
Roll it all

WoD for March 14th, 2019

Review
Snatch Balance

Strength
E2MOM
Every 2 minutes on the minute, Perform 2 Snatch Balance (from the rack). Count load for round if completed. Sum completed loads for total score. Scale: 2 OHS (from rack)

Daily WoD
FOR TIME: UPWARD LADDER
1-2-3-4-5-6-7-8-9-10 Reps Of:
Push Up
Box Jump (24/20)
Push Press (95/65) a) 75/55 b) 55/35 (From ground)

Mobility
Roll Quads
Lax Shoulders / Pecs
Mash Achilles

WoD for March 13th, 2019

Group Warm-up
Line Drills

Pre-WoD
2 RFT: THRUSTER/AAB
15 Thrusters (75/55) a) 65/45 b) 55/35
15/12cal AAB

Review

Dumbell Snatch
Daily WoD
3 AMRAPS
2′ AMRAP: Ski Erg cals
2′ Rest
2′ AMRAP: Alt Dumbell Snatch (50/35) a) 35/20 b) 20/10
2′ Rest
2′ AMRAP: Burpees to a bumper (45/25)

Score = total reps from all 3 movements together for your score

Mobility
Roll Posterior
Lax Shoulders

WoD for March 12th, 2019

Group Warm-up
Bergener Hang Power Clean + Jerk

Strength
DEADLIFT: 3X3 @ 80%
15′ To complete 3 x3 @ 80% 1RM Deadlift

Daily WoD
AMRAP 12: C+J / RMU / BOX JUMP
3 Power clean + jerks (115/80) a) 95/65 b) 75/55
3 Ring muscle ups a) Bar or Jumping b) Aided Pull-up or Ring Row
3 Box jumps (30/24) a/b) 24/20

Mobility
Roll Posterior Chain / Lats
Lax Achilles