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01.22.2018 WOD

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A. Mobility & Warm-up

B. Volume

10 min EMOM
4 hang kettlebell snatch R, 4 single arm kb overhead alternating lunge
4 hang kb snatch L, 4 single arm kb overhead alternating lunge

C. WOD

3 rounds – focus on movement quality and practice pacing. Goal is to do each set unbroken.

15-12-9
KB goblet squat (53/35)
KB swing
Sit-ups

End each set with 30 dubs (15 kb squat, 15 kb swing, 15 sit-ups, 30 du….12 kb squat 12 kb swings, 12 sit-ups, 30 du, etc)

Rest 1 min between each round

01.20.2018 WOD

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Deputy McCartney Tribute/Fundraiser WOD

Teams of 3
3 rounds for time (3 boys left behind)
2000 m row
14 DB Thrusters (2014 year he joined the dept)
34 kettlebell swings (70/53) (his age)
484 double unders (badge number)
108 burpees (date of his passing)
2000m row
18 deadlifts (225/185) (year he passed)
Split reps how you want. Must complete one movement before moving to the next

01.18.2018 WOD

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A. Mobility & Warm-up

B. Oly/Barbell Work

Clean Complex – 10 min EMOM:

Full Squat Clean, Hang Squat Clean, Hang Power Clean, Power Clean, Push Jerk

Work to a weight that challenges you but allows you to correct mistakes.

(If you struggle with the squat clean use this time to improve technique and increase the transition speed between the clean and catching in the front squat)

C. WOD

5 rounds for time:

9 Push press (95/65)
14 push up
9 KB swings (53/35)
14 Box jump overs

01.17.2018 WOD

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A. Mobility

B. Warm-up
40-30-20
Double-unders
Twists

C. WOD

“Fight Gone Bad”

Three rounds of:
Wall balls (20/14)
Dumbbell Snatch (50/35)
Toes-to-bar
Deadlift (165/105)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

01.15.2018 WOD

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A. Mobility

B. Warm-up
20 cal row
5 good mornings
5 BTN Thrusters
10 Barbell Lunges
2 rounds

C. WOD

WOD A
30 Bar Jump Overs
10 Power Snatch 95lb/65lb
4min AMRAP
Rest 2 Minutes

WOD B
30 Double unders
10 Front Squats 115lb/75lb
4min AMRAP

Rest 2 Minutes

WOD C
10 Power Cleans 135lb/95lb
10 Lateral Burpees Over the Bar
4min AMRAP

Score= WOD A+B+C

01.11.2018 WOD

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A. Mobility

B. Warm-up
Coaches Choice

C. WOD

10-9-8-7-6-5-4-3-2-1
Bench Press (Bodyweight)
Toes-to-Bar (Rx+ Just like Camille…see below)
200m row after each round (meters count towards Challenge)

For time