Daily WoD’s

Team WoD for September 10th, 2013

Posted on September 10, 2013 by 

Warm up: Zombies
Butt Kickers
10 Bird Dogs
10 Scorpions

Strength: 15’ to find 2RM Deadlift

WoD: For Time*
50 DUs  a/b) x3 Singles   c) x1 Singles
4 Ring Dips  a/b) With Bands  c) from bench
40 DUs
8 Ring Dips
30 DUs
12 Ring Dips
20 DUs
16 Ring dips
10 DUs
20 Ring Dips

* Complete 3 sets of 5 Prowler Pushes somewhere during the WoD  (20′  135/95)  a)  115/80  b)  95/65   c)  <= 65

MOB: Roll Quads / Achilles; Lax Pecs

Team WoD for September 9th, 2013

Posted on September 9, 2013 by 

Warm up: 3 in3
Light KBS
Jumping Jacks

Technique: Rowing

WoD: With a partner switching EVERY minute for 30 minutes

Partner 1 – Row

Partner 2 – KBS @ 1.5/1.0 (250 rep max) + Box Jumps 24/20 – with step down

While one person rows, the other will perform KBS. Switching EVERY minute for 30 minutes (15 min of rowing each). Once 250 KBS have been reached, the teammate who is not rowing will then perform box jumps and they will continue to switch back and forth until 30 minutes have passed. Their score will be their row distance + number of box jumps ex: 7000m + 157 box jumps.

MOB: Roll Posterior Chain / Calves

Coach’s Tips: This may look worse than it actually is. This should be a good recovery/aerobic day that shouldn’t leave you bruised and beaten down too bad…sweating yes, but wrecked no. Keep a consistent pace on things, transition quickly and keep moving for the whole 30 minutes. For the box jumps you’re asked to step down in order to keep your breathing in check. Choose a foot setting and damper on the rower that both partners agree upon so you don’t have to keep switching.

WoD for September 6th, 2013

Posted on September 6, 2013 by 

Warm up: Zombies
Butt Kickers
10 Bird Dogs
10 Scorpions
15 Air Squats

MOB: Wrists and Shoulders

Strength: 20’ to complete 5 x 5 Front Squat @ 75 – 80%

WoD: 12’ AMRAP Upward Ladder (we’ll be doing this one all outside, weather permitting)

First round, do 1 of each. Second round, do two of each. Any order based on availability of the tires and sandbags.

Tire Flips (2nd Biggest / 3rd Biggest) Rx+ if you do the HUGE 1 one time per round
Sand bag cleans and over shoulder
Thruster (115/80) a) 95/65 b) 75/55 c) <= 55/35

MOB: Roll Quads / Posterior Chain


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