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

WoD for November 1st, 2018

Group Warm-up
Line Drills

Technique
Goat work: work on something that needs work! Ask your coach for pointers!

Review
Deadlift

Daily WoD
EMOM 12: DUS AND DEADS
ODD: 30 DUs / 90 Singles
EVEN: 6 Deadlifts (you pick the load for each round)

Notes: Able to change loads between minutes. Must finish rope skips to count the following deadlift.

Score = Cumulative load of completed deadlifts sets. Ex: 6 rounds completed at 100lbs = 600. Just fill in amount, not reps/sets

Mobility
Roll Posterior
Mash Achilles

WoD for October 31st, 2018

Group Warm-up
Line Drills

Review
Tire Flippin’

Daily WoD
AMRAP 15: OHL / FARMER’S CARRY / TIRE FLIP
25′ OH Lunge (45/25) a) 35/15 b) 25/10 Comp) 95/65 bar or axle
100m Uneven Farmer’s Carry (1.5 & 1.0/1.0/.75) a/b) less (ok to use dumbbells) (this is around the building)
1 Tire Flip (Coach will show you what “Rx” is) a/b) smaller ones

Coach’s Notes
Stop and do the tire flip during the farmer’s carry!

Mobility
Roll Posterior
Lax Glutes / Shoulders

WoD for October 30th, 2018

Group Warm-up
3 in 3
Air Squats
Jumping Jacks
Abmat Sit-ups

Strength
3 X 5 BACK SQUAT @ 70-75%
15′ to complete 3 sets of 5 reps @ 70 to 75%

Daily WoD
181029
.6/.5mi AAB THEN

4 Rounds of:
10 T2B a/b) High Knees
15 Goblet Squat (1.5/10.0pd) a) 1/.75 b) .75/.5
10 Box Jump (24/20)

THEN

.6/.5mi AAB

Mobility
Roll Quads/Posterior
Mash Achilles

WoD for October 29th, 2018

Review
KB Snatch

Strength
5 X 5 BENCH PRESS
In 15′, do 5 sets of 5 reps, Should be around 70-75% of 1RM

Daily WoD
AMRAP 18: SKI / KB SNATCH / RING DIP
10/9 cal Ski Erg
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

Zombie Apocalypse WoD for October 27th, 2018

Warm up: 3 in 3
Light KBS
Jumping Jacks
Air Squats

Humans will have a 3 minute head start. Humans that get “caught” (having zombies finish before them) and zombies that don’t catch anyone will have penalty burpees to do at the end of the WoD! So don’t get caught or don’t get left behind!

WoD: For fun (errr, time)

400m Run a/b) 500m Row c) 250m Row
30 Pull-ups a) Light Bands b) Heavier Bands c) Ring rows
50 Push-ups a) Knees b) Wormy c) Wormy knees
100 DUs a/b) 300 Singles c) 50 Singles
30 Wall Balls (10/9) (20/14) a) 14/12 b) 12/10 c) < b 50 KBS (1.5/1.0 pd) a) 1.0/.75 b) .75/.5pd c) <= .5/.25pd 800m Run a/b) 1000m row c) 500m Row MOB: Roll Posterior Chain, Quads, Calves, Achilles, IT Band Lax Pecs

Hero WoD for October 26th, 2018

Group Warm-up
Bergener Squat Clean

Daily WoD
HERO “Johnson”

Complete as many rounds in 20 minutes as you can of:

9 Deadlift (245/170) a) 225/170 b) 185/130
8 Muscle-ups a+) 8 Bar MUs a) 24 C2B b) 24Pull-ups c) 24 Ring Rows
9 Squat Clean (155/110) a) 135/95 b) 115/80

In Honor Of
1st Lt. Michael E. Johnson, 25, of the U.S. Marine Corps 7th Communications Battalion, 3rd Marine Headquarters Group, III Marine Expeditionary Force, headquartered in Okinawa, Japan, died September 8, 2009 while supporting combat operations in Kunar province, Afghanistan. He is survived by his wife Durinda Johnson.

Mobility
Roll Quads / Posterior / Lats
Lax Shoulders