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WODs 5/6/19-5/10/19

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We max Front squat Wed woot woot!  Here’s our chance to showcase those gainz.  We’ll retest Tuesdays at the end of next cycle.  We are gonna keep working on upper body gymnastics and hopefully get some folks some muscle ups and or bar muscle ups.

Monday

3x
DB seated Press 10
15 GHD situps
“”Commando””
3rds
500m row
15 Goblet squats 70/53
50m SOL carry 2×50/35 DB
Seated press keep you honest by preventing lumbar hyperextension and force more core engagement.  Get ready for a lot more core exercises:)  I want you to pace this wod so you can really pick it up on the last round.  Scale the wt so you can row hard.

Tuesday

Power clean and Jerk 2 EMOTMx8 min
“”Liquod Cocaine””
5rds
5 Power clean and Jerks 155/105
10 C2B pullups
This is a favorite of mine ever since I stole it years ago.  We are gonna retest it in about 6 weeks.  We are gonna really hammer upper body and gymnastics until then.  Scale the clean and jerks so you can do them touch and go at least for 2 rounds.

Wednesday

Front squat 1rm
“”True lies””
60 Dbl unders
30 Wall balls
3 Rope climbs
60 Du
25 Wall balls 20/14
2 Rope climbs
60 Dbl unders
20 Wall balls
1 Rope climb
We’ve done a lot of consistent squatting and now its time to see how its paid off.  If your newer, simply work up to a moderately challenging set of 3.  Focus on moving through this wod at a steady pace.  It should be just fast enough to be uncomfortable.

Thursday

“”Jingle all the way””
4rds
5 muscle ups
10 hang power snatch 115/95
20 Weighted step ups 24/20 1×50/35 DB

If needed you can scale the reps of the MU if it gets you on the rings.  There gonna keep showing up.  They will help with all the other gymnastics movements.  You can hold the DB any way you want.  We’ll offer suggestions as whats most efficient.  You should be able to cycle the hpsn for atleast sets of 5.  We want you to be able to move the whole time.

Friday

“””Lumber Jack 20″”
20 Deadlifts (275/185 lb)
400 meter Run
20 Kettlebell Swings (2/1.5 pood)
400 meter Run
20 Overhead Squats (115/75 lb)
400 meter Run
20 Burpees
400 meter Run
20 Chest-to-Bar Pull-Ups
400 meter Run
20 Box Jumps (24/20 in)
400 meter Run
20 Dumbbell Squat Cleans (45/35 lb)
400 meter Run

Chipper Friday folks!  Got a little bit of everything today.  The key is pacing yourself accordingly.  The deadlifts should be done in no more that 4 sets of 5.  Everything else should be scaled in similar fashion.

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Mitch grew playing ice hockey, roller hockey and Lacrosse in Minnesota and South Florida. He joined the Navy after High School in 2007, where he has served as a Helicopter Aircrewman and Rescue Swimmer since. It was in the military that he was first introduced to CrossFit in 2009 and he was hooked. He later joined CrossFit Coronado in 2010 and finally after 13 years received his CrossFit Level 1 certificate in April of 2023 and began his coaching career. He enjoys spending time outdoors with his family, playing in various washed-up adult hockey leagues, and completing in local CrossFit competitions. His favorite WOD is anything heavy so he can beat all of the smaller faster athletes in the gym or Murph.
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