WoD for June 10th, 2019

Group: Line Drills

Strength: 15’ to find 5 RM Deadlift

WoD: 16’ Alternating EMOM

175m (men)/150m (women) Ski
Box Jumps (24”/20”)

Score = Total number of Box Jumps

MOB: Roll Posterior Chain / Mash Achilles

Team WoD for June 8th, 2019

Group: 3 in 3
Air Squat
Abmat Sit-ups
Burpees

WoD: 12’ AMRAP

In teams of 2 or 3, complete the following amount of work, one person working at a time…

60/55 Calorie Row Rx) 60/55 cal Scaled) 50/40 cal Beg) 30cal Mixed teams do 58cal at Comp and Rx
50 T2B Rx) T2B or KTE Scaled) 70 High Knees Beg) 60 Sit-ups
40 WBS (10/9) (20/10) Rx) Same Scaled)14/12 Beg) 12/10
30 Power Clean (135/95) Rx) 115/80 Scaled) 95/65 Beg) 75/55
20 MUs or 60 C2B or 60 Pull-ups (Aided/Unaided)*

*Note: C2B and Pull-ups divided by 3 to get number and rounded down (e.g. 25 C2B will = 8 reps)

Score = Total Reps by team. Go back to the rower, if you finish, and begin again!

Coach’s notes: You’re going to have to get moving to finish all of this one. Tag out when you get tired or create a plan from the start. It’s important that one person is moving at top speed throughout! Get back to the rower!

MOB: Roll it all

WoD for June 7th, 2019

Group: 3 in 3
Handstand Hold
Jumping Jacks
Air squats

MOB: Wrists and Shoulders

Review:  Rope Climbs

WoD: 3 Rounds For Time

1 Legless Rope Climb a) Rope Climb b) x3 Rope Progressions
10 Front Squats (front rack) (135/95) a) 115/80 b) 95/65
5 HSPU a) Abmat(s) b) Box or
10 Russian KBS (2/1.5pd) a) 1.5/1.0 b) 1/.5

MOB: Roll Quads, Posterior Chain, Lats / Lax Triceps

Benchmark WoD for June 6th, 2019

Group: Burgener Snatch

WoD: Benchmark “Isabel”

Partner up. You go while partner checks ROM and counts reps. Then switch positions and repeat. This goes on the board for Rx’ers!

30 Snatches for Time (135/95) a) 115/80 b) 95/65

MOB: Roll Posterior

WoD for June 5th, 2019

Group: 3 in 3
Mountain Climbers
Jumping Jacks
Bicycles

WoD: 5 RFT

50 DUs a/b) 150 Singles
30 Grasshoppers (L+R = 2)
5 Ring Muscle Ups a) 15 Pull-ups / 15 Ring dips b) Aided pull-ups and ring dips c) Ring Rows and bench dips

MOB: Roll Posterior and Lats / Lax pecs

WoD for June 4th, 2019

Group: Line Drills

Review:  Prowler / Ski Erg

WoD: For Time

5000/4500m Ski Erg while partner does a) 4000/3600m b) 3000/2700m

40’ Walking Lunge
2 20’ Prowler Push (95# / 65#) a) 75#/55# b) 55#/35#
40’ Walking Lunge
50 Flutter Kicks (L+R=2)

Notes: If going single, 5 rounds of the non-rower work followed by 500m rows.

MOB: Roll Posterior and Quads

WoD for June 3, 2019

Group: Warm up lifts as necessary

MOB: Wrists and Shoulders

WoD: “The Bear” Complex

5 Rounds* of
7 Iterations of the following complex:

1 Power Clean
1 Front Squat
1 Front Push Press (to back rack)
1 Back Squat
1 Back Push Press (back to front rack or hang position)

Notes: Once you start the complex, the bar CANNOT rest on the ground. Each round must be heavier than the last. If you put the bar down, do 5 burpees before beginning again. There is no clock for this, do it at your own pace

Score: Heaviest completed complex done unbroken with no bar rest

MOB: Roll Posterior and Quads / Lax pecs and shoulders

Team WoD for June 1st, 2019

Group: Musical Medballs (Bear Crawl, Crab Walk , Inch Worms, Duck Walk)

WoD: 15’ AMRAP “Synchronicity”

In teams of 2 or 3, complete the movements in a synchronized fashion. E.g On the pull-ups, all members of the team are chin above bar (just kidding). Just make it close.

5 synchronous Pull-ups a/b) banded c) ring rows
15 synchronous KBS (1.5/1.0 pd)
20’ Wheelbarrow Carry (or bear crawls)
20 total Burpee/Medballs (20/14) from 6′ (one member does burpees while the other holds the ball. Throw to new member and do a burpee for a total of 20)

MOB: Roll Posterior Chain, Quads / Lax Shoulders

WoD for May 31, 2019

Group Warm-up
3 in 3
Air Squat
Sit-ups
Push-ups

Strength
BACK SQUAT 5X10 @ 65%
5 x 10 reps @ 65% of 1RM.

— 1 min rest between each set —

Daily WoD
AMRAP 12: SKI / DECK SQUAT / RING PUSH UP
500/450m Ski
10 Deck Squats
15 Ring Push-ups a) HRPU b) Wormy

Mobility
Roll Quads / Lats
Lax Pecs

Benchmark WoD for May 30, 2019

Group Warm-up
 Bergener Snatch
Strength
2RM SNATCH (ANYWAY)
15′ to find your 2RM Snatch
Rx: I would squat these to ensure you have the movement in case it shows up. All other divisions, the snatch can be either power or squat.
Daily WoD
MORPHINE 12 7RFT: BMU / SNATCH / BOX JUMP
2 Bar MUs a) 6 C2B b) 6 Pull-up/Ring Rows
7 Power Snatch (135/95) a) 115/80 b) 95/65
7 Box Jumps (30/24) a) 24/20 b) Step Ups
In Honor Of
in Memory to the Morphine 12 Purple Foxes whose CH-46 was shot down on February 7th, 2007 in Anbar Province, Iraq:
Capt. Jennifer Harris (1978-2007)
1st Lt. Jared Landaker (1981-2007)
Sgt Travis Pfister (1979-2007)
Sgt James Tijerina (1980-2007)
Cpl Tommy Saba (1976-2007)
PO 1st Class Gilbert Minares, Jr (1975 – 2007)
PO 3rd Class Manuel Ruiz (1983-2007)

They had saved 715 lives during their tour before being shot down…

Mobility
Roll Posterior/Lats
Mash Achilles